How to wake up wide awake: life-changing advice from scientists

Julia PeschanskayaLife
How to wake up refreshed

Good quality sleep is the key to a productive day and good health. But for most people, waking up in the morning is a real challenge. Problems with waking up have a negative impact on human health and well-being.

The Times has published advice from scientists to help you cope with this. Follow these simple rules to wake up refreshed in the morning, and it will greatly improve your life.

Sleep schedule

This is one of the most effective strategies that requires you to go to bed and wake up at the same time every day, even on weekends or vacations. This will help you adjust your body's biological clock, and you will no longer feel sluggish in the morning.


Start your day with healthy food and refreshing drinks. Eat more fruits and vegetables to fill your body with nutrients and energy. For example, blueberries will increase brain performance. A balanced breakfast will give you energy for the whole day.

Fresh air

According to scientists, morning sunlight will significantly improve your mood and increase your energy. Even on cloudy days, natural light will "start" your biological clock, and you will become cheerful in the morning. A short walk or light exercise in the fresh air will help you get a boost of energy and strength for the whole day.

Take a cold shower

Cold water increases blood circulation, improves mood, and strengthens the immune system. Start with a short shower and then increase the time spent in cold water.

Water balance

Start your day with a glass of water to replenish your body with fluids. During sleep, our bodies become dehydrated, so it's important to keep your water balance normal. Most people prefer coffee, but wait at least two hours after waking up to maximize the effectiveness of the drink and avoid drowsiness during the day.

Earlier, OBOZ.UA published five effective tips to help improve sleep quality.

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