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Ever felt that 3 PM crash? Do you feel tired even when you got 8-hours of sleep the night before? One of the best way to avoid groggy and tiredness is to improve your sleep and wake up habits. Below are 3 key habits that impact how much energy you have for the day.

  1. Wake up without your alarm clock. The key to avoid that groggy morning feeling is to wake up naturally so you can avoids being jerked out of deep sleep. When you sleep, most people cycle through 5 stages of sleep throughout the night. The lightest stage is called REM (rapid eye movement) sleep, which is the last stage before you wake up, and also the stage where you dream. When you wake up from REM sleep stage, you wake up feeling well rested. However, when you wake up during non-REM sleep stage, (such as from the interruption of your alarm clock) you feel groggy and tired. Studies have even shown that waking up during deep sleep can negatively affected short-term memory and cognitive abilities!
  2. Avoid the snooze button. Do you sometimes find yourself waking up before the alarm? When you know what time you need to wake up the next day, your body will naturally prepare for the set wake up time by releasing the stress hormone hours prior so you will wake up naturally. If you try to go back to sleep, your body releases the opposing hormones that helps you sleep, counteracting with the hormones that wakes you. Result: you feel groggier and more confused.
  3. Avoid the morning rush by getting ready the night before. Morning rush can increase the stress hormone, leading to an adrenaline-inducing energy jolt that will lead to a crash later in the day. Pre-plan your morning and prepare as much as you can (lay out your clothes, pack up your bag night before, etc.) so you can avoid the unnecessary stress that can drain your energy.