Many things can throw off our morning routine: new work hours, a sick kid, and of course, the universally dreaded daylight saving time. If you struggle to make it from your bed to your coffee pot each morning, you’re not alone.
We surveyed people and found that 13% of Americans would prefer to do their morning chores from the comfort of their bed. Even crazier? Over two-thirds of respondents (68%) lose an average of two hours of sleep each night to nighttime distractions.
Getting out of bed in the morning doesn’t need to be painful or feel sluggish — even if you didn’t sleep well. Take control of your morning routine without sacrificing sleep (or wishing you were still in bed).
Here are five tips to help you reset your morning routine.
1. Do What You Can the Night Before
Save yourself time in the morning and prepare things the night before. Pack lunches, pick out outfits, and do anything else you can ahead of time, so you spare yourself from scrambling to get out the door.
If you know you’ll need fresh-brewed coffee the second you wake up, prepare your coffee maker before you hit the sack. If you keep forgetting that one thing each morning, set it by the door so your groggy morning brain can’t forget!
The better you prepare the night before, the less you’ll need to rush the next morning — and the more enjoyable morning will be.
2. Don’t Make it Easy to Press “Snooze”
It takes most people an average of 11 to 13 minutes to get out of bed each morning.
When we sleep with our alarm clock or phone an arm’s reach away from us, it makes it easy to hit that snooze button.
Challenge yourself and put your alarm clock out of reach — somewhere that will require you to get out of bed to turn it off. The further away you keep your alarm from you, the more time your body has to wake up while you move to turn it off.
For most people, getting out of bed and leaving the comfort of their warm sheets is the hardest part of getting up in the morning. By moving your alarm clock further away from, you’ll rip that part off like a bandaid so you can turn off that horrid wake-up jingle you hear each morning.
3. Get Moving
When you move your body for even 10 minutes, your brain releases a neurotransmitter called GABA (gamma-aminobutyric acid). GABA helps you gain control of your impulses, which soothes your mind.
Aside from the health benefits we gain when we work out in the morning (e.g., decreased appetite, lowered cholesterol, etc.), exercising in the morning improves our overall self-control and gives us more energy for the day.
If you can’t do strenuous exercise in the morning, try yoga or meditation. Even the act of stretching or sitting up in the morning will help clear your mind for the day and get your body out of bed.
4. Eat Breakfast (A Real Breakfast!)
Studies show a breakfast that consists of carbs and proteins gives us more energy than sugary breakfasts or skipping breakfast altogether.
People who eat nutritious breakfasts are less likely to become obese (it stabilizes our blood-sugar levels), and they’re less likely to be hungry throughout the day.
A healthy first meal of the day boosts our energy, improves our short-term memory, and helps us concentrate better.
5. Nail Down Your Bedtime Routine
Your morning routine starts with your bedtime routine. The better you sleep, the easier it’ll be for you to flow into your morning routine.
Start by hitting the hay earlier — it’ll help you wake up earlier.
If you can’t fall asleep, resist the urge to grab your phone or turn on the TV. According to our survey, 44% of respondents claim that nighttime distractions like texting and watching TV stimulate them, instead of helping them fall asleep.
Fourteen percent of respondents blame TV as their number one nighttime distraction. And scrolling through social media didn’t do much better — 13% of respondents said it was their second-worst nighttime distraction.
Put away any distractions and focus on mindfulness, breathing techniques, and counting sheep instead.
Be Patient With Yourself
It takes time to acclimate to new routines — especially morning routines. If you’re worried about your new morning schedule: don’t worry! In time, you’ll catch a groove with your morning ritual, and it will feel as familiar as your current one.
But remember: the more lenient you are with your new morning routine, the more difficult it will be to conform to it. As long as you stay disciplined (don’t hit that snooze button!), your transition will be a breeze.
And who knows — maybe you’ll even like your new morning routine more.
It’s National Sleep Awareness Week. To celebrate, we’re giving away a Purple Sleep Suite valued at $5,000, with a Purple mattress, two Purple Pillows, two Plush Pillows, one set of Purple sheets, a duvet, a mattress protector, and the accordion bed frame. Enter at www.purple.com/giveaways.