The Handbook

Wake Up Refreshed

Tired of being tired in the morning? When you have to fight to get out of bed, it can set a bad tone for the rest of your day. That sluggish state that's hard to shake? It's called sleep inertia, and according to University of Pennsylvania's Division of Sleep and Chronobiology, it's what is responsible for making your morning a long, groggy chore. Not surprisingly, the most common reason people struggle through this morning fog is that they're not getting enough quality sleep. But there's actually a scientific formula to waking up, and a few changes to your daily routine will keep you from dragging in the morning.


Stick to your wake-up call

You've likely heard it before, but waking up at the same time everyday (give or take an hour on the weekends) is key to waking up refreshed. Waking up at different times each day messes with your body's natural circadian rhythm, resulting in a jet lag effect.


Actually get up

When the alarm goes off, don't hit snooze or set another alarm five minutes out. Your body and mind have started revving up and by dipping back into sleep, it interrupts the natural waking process and results in a drowsy feeling. According to Mark Rosekind, PhD, president of Alertness Solutions, you should get up and walk—to your closet, the bathroom or the kitchen. It will get the blood pumping and jolt your body into an awakened state. If you use your phone as an alarm, place it on the other side of the room, to ensure you have to stand up to silence it.


Breathe & drink

One of the first things you should do once you're standing is take some deep breaths, through your nose and into your stomach. Then drink some water. A glass of water on an empty stomach has a handful of health benefits like kickstarting your metabolism while making you feel more alert faster.

Your Alarm

Look for an alarm that starts softly and slowly increases in volume. This signals to your internal clock that it's time to get up.


Alarm clock, $16 by Sony or ZenAwake, $2 for iOS.