If you’re not a morning person, chances are that you wake up each day feeling groggy and struggle to get out of bed. While it can be hard to understand how some people can wake up feeling supercharged, it isn’t that much of a mystery. With some positive changes and minimal effort, you too, can begin your day with a wide smile plastered on your face! Here’s how.

Change your attitude If you start your day with a negative mindset and expecting the worst, you’re not going to be doing yourself a favour. Remember, what you tell yourself, determines the quality of your life. Instead of reminding yourself of the countless chores you have to get done first thing in the morning, be thankful for all the things you can do- count your blessings. Putting on a juggling act is fine but put your worries aside mentally before getting into bed. Write out each thought or chore in your journal along with how you’ll approach each of them the next day. This way, you won’t wake up feeling like you’ve got a load of problems to deal with.

Have something to look forward to Having something interesting to look forward to in the morning will certainly put you in a better mood and get you going. Keep a book by your bed so you can start reading as soon as your alarm goes off; go for motivational reads or thrillers. Listening to music is also a great way to get yourself to wake up. But if you’re considering scrolling through social media feeds on your mobile the moment you wake up, don’t! Stay away from your mobile; you don’t want to feel overwhelmed and directionless with emails and notifications of all sorts.

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You might also want to connect with a loved one or your pet the minute you wake up. Whether it’s getting to drink coffee or eating your favourite cereal, look at these everyday activities as special ones, thinking of the joy they bring to you.

No snoozing Understand the sleep cycle- when you settle into bed, you start to nod off. This is the light sleep stage when your body temperature drops and heart rate slows down. The next stage, deep sleep, is when your body gets to work on rebuilding tissue and strengthening your immune system. After this comes REM sleep which is highly restorative. When you wake up, you’re nearing the end of your REM stage. By going back to sleep after hitting the snooze button, you’re re-entering the REM stage. When you wake up on hearing the alarm for the second time, you wake up in the middle of REM sleep, which makes you feel disoriented.

Sleep better Turning to alcohol or sleeping pills to be able to fall asleep is not recommended. While alcohol will wear off, making you wake up more often during the night, sleeping pills are addictive and come with side effects. To sleep better during the night, make sure your bed, pillow and mattress are comfortable. Allow your neck to remain in neutral position as you sleep and use a leg pillow to relieve lower back pain. Forego taking naps during the day; if you must nap, keep it short- not more than 20 minutes. Also go to bed and wake up at the same time every day, even on weekends. Being consistent with your sleep-wake times will help build better sleep quality over time.

Get some sun Sunlight is an extremely important external factor that influences sleep- it can make falling asleep difficult and also affect the body’s internal clock and thus, sleep quality. Sunlight influences the body’s internal clock through light-sensitive cells in the eye’s retina. As the body is able to tell between night and day, sleep patterns are accordingly set.

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