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DO YOU often feel groggy in the morning, despite getting a full night’s sleep?
Scientists have shared a morning hack to shake away the sleepiness when you wake up in the morning.
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Letting in natural light 20 minutes before waking could help you feel less sleepyCredit: Getty
Researchers from Osaka Metropolitan University in Japan said 20 minutes of sunlight may help you feel more alert.
But they didn’t suggest squeezing in a quick walk after rolling out of bed.
Instead, the study authors said being exposed to light 20 minutes before you wake up is key to eradicating grogginess.
Previous research shows exposure to artificial light before waking might reduce morning fatigue as it simulates a sunrise.
In fact, sunrise alarm clocks have become increasingly popular in recent years, as a gentle alternative to blaring phone alarms.
But the Japanese research team said these kinds of gadgets come with some drawbacks.
“Dawn simulation has been widely verified to be beneficial for the awakening quality,” they wrote in a study published to the Building and Environment journal.
“However, using such artificial light requires the installation of dedicated devices, creating challenges for application in ordinary bedrooms where individuals conduct their daily lives.”
They explained that dawn simulation devices like sunrise alarm clocks are typically “small light sources placed on a bedside table […] usually at the eye level of the user”.
But turning over or shifting positions in bed may mean the sleeper isn’t exposed to enough light.
Doctor reveals the dangerous effects going to sleep after midnight has on our brain
Instead, the researchers suggested letting natural light into the room to gradually wake you from sleep and leave you feeling less tired.
They suggested installing devices like motorised curtains that block light at night and reopen at a set time each morning – not an option everyone would be able to afford.
Researchers put their theory to the test, writing: “This study aimed to explore the effectiveness of natural light control in improving awakening quality by designing a controlled experiment.”
They conducted what’s known as a crossover randomised controlled trial, which saw study participants exposed to multiple different sleep environments.
The authors recruited 19 university students aged between 20 and 30 years old, who said they tended to go to bed between 11pm and 1am on weekdays and waking between 7 and 9 am.
They asked participants to sleep in a university lab furnished like a bedroom. All windows were shaded except for one facing east, making it the only source of natural light.
Tips to wake up feeling energised
For many of us, it can be normal to feel tired all the time.
We’re meant to nod off for seven to nine hours – more for teenagers and babies – but almost one in five Brits aren’t getting enough kip.
And it’s not just tiredness that you might be battling as a result.
“Lack of sleep impacts our mood, so we might feel stressed, irritated, sad or anxious,” says Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice.
Here a few easy ways to meet the day with a pep in your step:
- Do a mini workout – just 30 seconds to a minute of moving could make a difference
- Have a romp – sex produces endorphins that make us feel good and can give us an energy boost
- Strike a pose – stand up straight and take 10 deep breaths to get as much oxygen in your body as possible
- Take a nap – a short power nap of 20 minutes before 2pm can be a great way to increase energy levels
- Eat up – an apple a day can help prevent blood sugar dips
Read on for more tips to bust sleepiness.
The researchers installed curtains on the east-facing window, plus a motorised device that slowly opened the curtains at a specific time each morning.
They used this setup to create three scenarios for participants:
- Natural light exposure for 20 minutes before waking
- Natural light exposure from dawn until waking
- No natural light exposure at all
Researchers assessed people’s sleepiness, alertness, and fatigue after they woke up to each scenario.
This was partly done with electroencephalograms which look at brain activity.
Participants said they felt less sleepy when exposed to natural light as they emerged from their slumber, compared to waking up in darkness.
However, participants were most alert after being exposed to natural light for 20 minutes before waking – exposure to natural light from dawn until waking may offer too much sunlight too soon, the team suggested.
“Natural light before waking can positively impact the awakening quality,” they concluded.
“However, excessive or premature exposure to natural light prior to waking tends to increase the frequency and duration of awakenings during sleep, potentially negatively impacting awakening quality.”
This means you could also leave your curtains awake overnight, to allow for morning light to come inside – but you would have to account for the sun rising as early as 5am in the summer.
Unfortunately, the hack also does not work in winter, when the sun doesn’t rise until most people are up and getting ready for the day.
Due to the small number of participants, researchers said more studies were needed to confirm their results.
They also noted that participants didn’t have a “washout period” between each scenario, which could have affected their sleep.
“To improve awakening quality, it is important not only to avoid nighttime light pollution but also to consider the impact of natural light on awakening quality and to expose oneself to morning daylight at the appropriate time,” the study authors said.
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