Quatre astuces  pour se réveiller en pleine forme chaque matin

Four tips for waking up feeling great every morning

Nov 16, 2023

Waking up can often be a difficult time of day, marked by sleepiness and lack of energy . However, strategies can be put in place to make this time an energetic and productive start to your day.

Tip 1: Respect sleep cycles and the importance of waking up well

Respecting sleep cycles is an essential tip for feeling good when you wake up. A typical sleep cycle includes four to five distinct phases, alternating between REM sleep (marked by vivid dreams) and non-REM sleep.

Normally, a complete sleep cycle lasts around 90 minutes. To wake up completely refreshed and refreshed, it is therefore better to wake up at the end of a cycle rather than in the middle. This means that if you start counting your sleep cycles from the time you fall asleep, it would be ideal to aim for sleep durations in multiples of 1.5 hours (for example, 7.5 hours or 9 hours of sleep ).

It is important to note that the length of sleep cycles can vary from person to person. Thus, a personalized approach may be necessary. There are various sleep tracking apps that can help track your sleep cycles and identify the optimal sleep duration for you.

It is crucial to understand the importance of a good awakening . Waking up to a loud or jarring alarm can increase stress levels first thing in the morning. Opting for an alarm with a softer, more gradual sound can help you wake up more peacefully. It may be beneficial to avoid exposure to blue light from screens before bed, as it can disrupt the body's natural circadian rhythm.

Tip 2: Food and its role in our morning energy

A balanced, nutritious diet can be the key to feeling energized and ready to take on the day when you wake up. Understanding the connection between what we eat and how we feel in the morning is the first step towards a better quality of life.

An essential point to consider is breakfast . Many people tend to skip this crucial step, yet eating in the morning gives our body the energy it needs to start the day off right.

  1. Start with protein , like eggs, yogurt, or cheese. These are essential nutrients that help repair our bodies and support our immune systems. Additionally, they help keep our energy levels stable throughout the day.
  2. Opt for slow-digesting carbs , like oatmeal or whole-grain bread. They release energy slowly and avoid the sugar crash you might experience with foods with a high glycemic index.
  3. Include fruit on your plate. Not only do they bring natural sweetness to your meal, but they are also a source of vitamins and minerals essential to your bodily functions.

Remember, hydration is just as important. Indeed, our body loses water while we sleep. Drinking a large glass of water in the morning can not only help with rehydration, but also boost your metabolism and help flush out toxins.

Four tips for waking up feeling great every morning

Tips 3: Morning routines for a productive day

One practice that has profound benefits on our alertness and productivity is establishing morning routines . Since our bodies naturally wake up in daylight, synchronizing our morning habits with the sunrise can create optimized energy levels.

First, focus on activating your senses as soon as you wake up. This can be accomplished in several ways. Here are some suggestions:

  • Natural light: Open your curtains or take a brief walk outside. Natural morning light helps reset your body clock.
  • Stretching: A few gentle movements can help shake off morning stiffness and boost blood circulation.
  • Meditation: Take a few moments to focus on your breathing and establish a positive attitude for the day.

Making these items a routine will help your body anticipate and adapt to these activities, improving your energy levels and focus throughout the day.

Tips 4: Overcome morning sleepiness

Finding energy when you wake up can be a challenge, and it's vital to identify and implement effective strategies to overcome morning sleepiness .

Here are some scientifically proven ways to help you emerge in the morning.

  1. Expose quickly to natural light: During sleep, our body produces melatonin, a hormone that regulates our sleep-wake cycle. By exposing ourselves to daylight as soon as we wake up, we signal to our body that it is time to wake up. This inhibits the production of melatonin and stimulates the production of cortisol, a hormone that helps with alertness.
  2. Exercise: Studies have shown that a morning session of physical activity can help improve alertness and energy. It also stimulates the secretion of endorphins, often nicknamed “happiness hormones”, which promote well-being.
  3. Hydrate your body: After a night's sleep, our body needs to be rehydrated. Drinking a large glass of water after waking up can help improve feelings of fatigue.
  4. Adopt a balanced diet: As mentioned previously, incorporating foods rich in protein and fiber into our diet from breakfast can promote the feeling of satiety and provide energy to our body.


Each of the four tips can be personalized according to your personal habits and needs. Remember that your body and mind are interconnected, and respecting their needs is vital to being in tip-top shape.

Respecting sleep cycles is essential so that our body can recharge and regenerate. It is therefore crucial to go to bed and get up at regular times and to respect the quality of sleep.

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