We’ve written about how to fall asleep.
But now, it’s time to talk about the other end of the deal:
How to wake up without feeling like you were hit by a bus made of emails, deadlines, and unwashed coffee mugs.
Waking up well is an art, but it’s also a science—and good news, you don’t need to do 19 steps before sunrise to feel like a functioning human.
Here’s what the experts say (and what Hopium Health recommends) for a smoother, saner start to your day.
1. Wake Up at the Same Time Every Day (Yes, Even Sunday)
Sleep researcher Dr. Katherine Sharkey at Brown University says the single most important thing you can do for your circadian rhythm is this:
“Wake up at the same time every day.”
That includes weekends. That includes holidays. That includes the morning after you watched one too many House of the Dragon episodes.
Your body runs on a clock. When it’s synced, your:
- Hormones
- Mood
- Appetite
- Cognitive sharpness
- Blood sugarall function better .
Sleeping in on weekends may feel good short term, but it can actually trigger what researchers call “social jet lag”—a kind of metabolic whiplash where your body thinks it’s flown to another time zone .
2. Get Sunlight ASAP (Natural or Not)
This one’s backed by every sleep expert quoted in the research:
Open your curtains. Step outside. Let the light hit your eyes.
Even on cloudy days, natural light helps regulate:
- Cortisol (your wake-up hormone)
- Mood
- Energy
- Evening melatonin release (aka, better sleep tonight) .
No sun? Try a sunrise alarm clock or a light therapy lamp—especially if you wake up before dawn.
Dr. Mariana Figueiro of Mount Sinai puts it simply:
“Get a puppy.”
(They force you outside at the same time, every day. Genius.)
3. Skip the Snooze Button
This one hurts a little. But according to sleep researcher Ann Rogers from Emory, hitting snooze can leave you groggy and disoriented for hours .
Why?
- Your brain starts a new sleep cycle that gets rudely interrupted
- You think you’re getting more rest, but it’s fragmented and low quality
- You set yourself up to feel foggy, cranky, and mildly betrayed by your alarm clock
If you have time to snooze, just set the alarm later and sleep properly.
4. Bonus Moves for Pros
Once you’ve nailed your basics (same time, sunlight, no snooze), here are some extras that can elevate your morning:
- ✍️ Jot down 1–2 intentions or things you’re grateful for
- 🧍 Stretch your spine and calves while standing
- 🚶 Take a 10-minute walk without your phone
- 🍵 Drink a glass of water before your first cup of caffeine
You don’t need a cold plunge or a 5 a.m. green juice.
You just need consistency, light, and kindness.
Bottom Line
Your morning doesn’t have to be perfect.
But if you want to feel sharper, lighter, less inflamed, and less reactive during the day, try this:
- Wake up at the same time
- Step into the light
- Skip the snooze
- Give your body a gentle signal: “It’s time. Let’s go.”
And if all else fails…
A puppy really does work.
— the Hopium Health early riser club
