The Wake-Up Routine That

Sets Me Up For a Good Day

Goodbye, 5 a.m. (or 8 a.m. or 11 a.m.)
drowsiness.
Itxy Lopez

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Photo by Matt Hardy from Pexels

I opened my eyes and the first thing I thought was: Oh,

God. What time is it? I vaguely remembered having
already turned off my alarm, but clearly, I’d fallen back
asleep.
When I checked the clock — 8:30, an hour later than my
usual wake-up time — I groaned and threw my head back
on the pillow. I reached for my phone, immediately
reasoning that I’d check it quickly. I texted my friends
back, scrolled through social media, and checked my
email. “Quickly” had turned into fifteen minutes. Now, I felt
even worse than I had when I realized I’d overslept.

I’m a morning person, which means that if I feel grouchy in

the a.m., I know I’ve messed up along the way. Thankfully,
those off-days don’t happen often because I have a
system in place that helps me wake up and sets me up for
a good day. On these days I don’t wake up late or feel the
urge to check Twitter so early.

This wake-up routine is simple enough for anyone to

follow, and there’s a reason it’s not called a morning
routine: because you can follow it whether you wake up at
5 a.m. or 10 a.m.

1. Set an Alarm at the Time You Need

to Wake Up
Sleep-expert Matthew Walker shares in his Masterclass
that as long as you consistently receive seven hours of
slumber, and sleep and wake at the same time, your sleep
schedule is just fine. That’s why I won’t tell you to set an
alarm at five or six in the morning.
I sleep at around eleven-thirty and used to set my alarm at
seven. However, I was always still too sleepy, so I moved
my alarm just half an hour later, and that made all the
difference. I resisted at first because I thought I had to rise
early, but my body needed more sleep for me to function
properly.

If you’re going to set an alarm, set it at the time you need

to wake up: seven (or eight, or even up to nine) hours after
you typically sleep. This way, you’re well-rested and your
body has received all the benefits of sleep. This’ll help you
lessen the drowsiness you may usually wake up with.

If you can’t adjust your alarm because you need to wake

up for work, then adjust the time you get into bed.

2. Establish a Face-Washing Routine

Even if I’m not tired, when I wake up it can be hard for me
to fully open my eyes. I don’t feel drowsy, but I feel groggy.
Plus, my face is typically oily, my eyes a little swollen. I
used to wake up like that and get straight to work but I
always felt like I had to back to sleep.

And then I set up a face-washing routine. After I brush my

teeth I:

wash my face using a cleanser;

then apply rose water (ranges between $5 to $10)
and;
 finally, I add moisturizer.

The combination of the minty taste in my mouth and a

clean face transforms the way I feel about facing the day.
It takes away that final grogginess and I go from drag-me-
back-to-bed to ready-to-have-a-good-day instead.

Dermatologist Divya Shokeen suggests that you start

simple: with a cleanser and an oil-free, fragrance-free
moisturizer, and experiment with more products as you
see fit. (You can do this face routine after you’ve
showered — if you shower in the morning — too.)

3. Stretch Your Body

Your body is likely stiff after you’ve woken up, even if
you’ve had a shower. This is why it’s important to develop
a morning habit of stretching. Health Educator Hope Klein
says:

Stretching first thing in the morning can relieve any

tension or pain from sleeping the night before. It also
helps increase your blood flow and prepares your body
for the day ahead.

The good news is, you don’t need to watch a forty-minute

yoga video. You don’t need a yoga mat or even some
workout clothes. Emily Cronkleton, a certified yoga
teacher, wrote in Healthline that, “It’s better to stretch for
a short time every day.” You can stretch from anywhere
between five or ten minutes, and you can do it in your PJs.

I stretch my legs, arms, wrists, fingers (these two are

important if you do anything from typing on a laptop to
driving often) and neck muscles (sometimes).

I’ve become so accustomed to stretching that my body

feels like a Barbie if I skip. Remember, this is just a way to
warm up and loosen your body so that you feel physically
ready to tackle your day.

4. Get Out of Your PJ’s

Have you ever struggled to work or even just get by in
your comfortable pajamas? You may feel the need to
snuggle back into bed and watch Netflix. Jennifer
Dragonette, PsyD explains:

“What many might deem insignificant [wearing

pajamas all day] can actually lead to dwindling
motivation and productivity as you subconsciously
associate your pajamas with bedtime or relaxation
time.”

I can’t stand staying in pajamas or even sweatpants all

day, even if I’m not working. It makes me feel lazy. When I
change, I genuinely feel my mood lift, my productivity
increase, and like I’m ready for the day ahead.

This doesn’t mean you have to wear uncomfortable

clothes. If you want to remain comfortable, invest in soft
sweaters and t-shirts, comfortable jeans, or leggings. The
point is merely to get out of your pajamas.

5. Start Doing
That’s the whole routine:

1. Set an alarm to the time you want to wake up

2. Wash your face once you’re up
3. Stretch for five to ten minutes
4. Get out of your PJ’s and into clothes

After all of this, I suggest you just start doing whatever

you’re supposed to be doing. Try avoiding social media,
the news, or any other time-sucking habit that’ll only ruin
the good mood you just worked hard to get yourself into.

To clarify, by ‘good mood’ I don’t mean that you’re running

around like you’re a happy-go-lucky person. I just mean
that you’re mentally, physically, and emotionally ready for
your day.

Filling your head with a bunch of noise and political tweets

will distract you and probably destroy that mood. If you
need to work, work. If you need to go somewhere, get in
the car and start driving. If you want to have breakfast,
have breakfast. But try avoiding distraction. I know, easier
said than done, but we can try, can’t we?
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