How can I wake up refreshed every morning?

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**Bababam** (1:58)
How can I wake up refreshed every morning?
Thanks for asking.
Some people believe they simply can't function in the morning until they've had a cup of coffee. Others seem to be grumpy every morning as if they've got out of the wrong side of the bed. Of course, a poor night's sleep can be the cause, whether it be down to stress, not getting to bed early enough, drinking, or other physical conditions like sleep apnea. Psychological factors can also come into play, like a lack of motivation in your job or relationship issues. But sleep quality and mental health aren't the only factors. A lot of us wake up and get up in a pretty suboptimal way.
What's the best way to wake up then? Anne-Marie Imaphidon is a former child prodigy, MBE, mathematician, and president of the British Science Association. Earlier this year, she came up with a formula for the perfect way to wake up, as part of a poll commissioned by Kellogg's. Based on the habits of 2,000 British adults, the routine involves waking up at 6.44am, doing 21 minutes exercise from 7.12 onwards, then taking a shower of exactly 10 minutes, and finally having an 18-minute long breakfast. While it is incredibly precise, the formula can be personalised to find the best way for you to get out of the right side of bed. The hard part is then sticking to the routine day in day out. That all sounds pretty complicated. Even if you're not that methodical, the most important thing to remember is that you need a transitional period between sleep and getting up. You could buy a Dawn simulator, for example, or do breathing exercises like cardiac coherence while lying down. Other tips include airing your bedroom and stretching out to improve blood flow and bring your body temperature back up. It's important to get morning light exposure to suppress the production of sleep hormone melatonin, and instead stimulate the production of other hormones like serotonin and cortisol, which our bodies use to wake us up. Secretion is at its highest between 6 and 8 AM.
Lastly, going for a walk or doing yoga can also help loosen you up slowly. Basically, you want to get your body out of sleep inertia. What about having a lie-in to get extra sleep? That might seem like a good idea, but long lie-ins don't actually compensate for a sleep deficit at all. Instead, they disturb our circadian rhythm. It's important to wake up around the same time every day as far as possible. Even when having a weekend lie-in, it's best to get up no more than an hour later than usual. If you're a frequent snoozer, you should resist going back to sleep, as you're depriving yourself of the cortisol secreted when you first wake up. Try putting your alarm clock or smartphone out of arm's reach, so you have no choice but to get up. The main takeaway is that it's a good idea to create your own morning routine and do the same before going to bed. These two transitional moments of the day are often neglected, but can make a real difference in helping us feel great in the morning.