What’re ways to wake up easier in the morning?

To wake up easier in the morning, here are a few strategies mentioned by Andrew Huberman:

1. Cold water exposure: Spend one to three minutes in cold water (cold shower or ice bath) to release adrenaline and increase core body temperature, making you feel more alert and awake 1.

2. Morning light exposure: View low solar angle sunlight soon after waking to help stabilize your circadian clock and enhance wakefulness throughout the day 2 3 4.

   Wake-Up Tools

   Andrew Huberman

   Andrew discusses the benefits of using temperature, specifically cold water exposure, as a tool to increase core body temperature and wake up the body and brain. One to three minutes of cold water exposure releases adrenaline and dopamine, making you feel more alert and motivated.

   

   Huberman Lab

   Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

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3. Morning exercise: Engage in some form of exercise after waking up, like a light jog, skipping rope, or even a walk, to further increase your core body temperature and help you feel more awake 5.

4. Strategic napping or relaxation: Use tools like the Reveri app, NSDR scripts, or yoga nidra to have a period of deep relaxation during the day, which can be refreshing and help maintain alertness without impacting your nighttime sleep 6.

5. Limit caffeine intake: Avoid consuming more than 100 milligrams of caffeine after 4 PM to ensure it does not disrupt your ability to fall asleep at a reasonable time 6.

6. Attention to food volume: Be mindful of the volume of food consumed, especially in the morning; a large meal can make you tired, so consider the size of your breakfast and opt for foods that will likely contribute to wakefulness instead of sleepiness 7.

Implementing these practices can assist with waking up easier in the morning and maintaining alertness throughout the day.