Sleep specialists including Dr Maria-Antonia Quera-Salva at Raymond Poincaré Hospital in Garches have outlined simple daily habits to help people overcome difficult morning wake ups.
People who dread their morning alarm may belong to the estimated 25 percent of the global population who are evening types, driven by genetic factors in their biological clock.
Dr Quera-Salva, a neurologist who leads the sleep unit at Raymond Poincaré Hospital, told French news outlet Le Nouvel Obs that internal biological clocks fix individual schedules for wakefulness and sleep onset. Located in Garches, near Paris, the Raymond Poincaré facility specializes in neurological care and sleep disorders.
According to Dr Quera-Salva, internal clocks are phase-advanced in morning people who rise early, whereas evening types experience a phase delay that makes waking early difficult.
Sleep routines and internal clocks
Sleep experts emphasize that individuals can gently adapt their daily routines while honoring their natural genetic predispositions. Maintaining a regular sleep schedule aligned with one's chronotype forms the cornerstone of healthy sleep hygiene.
Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University in Baltimore, told National Geographic that sudden shifts in sleep patterns can cause severe disruption. Atwood noted that the worst harm people can inflict on themselves is abruptly waking up an hour earlier or an hour later than usual.
Johns Hopkins University, located in Maryland, is widely recognized for its medical research and psychiatric studies. Its researchers frequently examine how circadian rhythms govern human behavior and physical wellness.
Helen Burgess, a professor of psychiatry and co-director of the sleep and circadian rhythm research laboratory at the University of Michigan, explained to American media that people should aim to wake naturally before their alarm sounds. The University of Michigan, based in Ann Arbor, conducts extensive clinical research into circadian disorders.
Burgess noted that a fundamental principle of good sleep is securing enough rest each night so the body spontaneously awakens. Sleep specialists generally recommend seven to nine hours of sleep per night for adults, though exact requirements vary between individuals.
The dangers of snooze buttons
One of the most effective methods to combat morning grogginess is getting out of bed immediately when the alarm rings. Although immediate wakefulness can feel difficult, experts agree it is far superior to relying on repeated alarm delays.
A 2017 study by French connected health device manufacturer Withings revealed that 64 percent of people in France routinely use the snooze function on their smartphones. This habit involves pressing the repeat option on an alarm to delay rising by several minutes.
Dr Sylvie Royant-Parola, a psychiatrist and sleep specialist, told Santé Magazine that hitting snooze is counterproductive. Santé Magazine is a leading French health publication covering medical advice and wellness topics.
Dr Royant-Parola explained that snoozing forces the body back into a pseudo-sleep state while maintaining high mental vigilance, because the sleeper anticipates another alarm. As a result, this fragmented rest is not restorative and delivers a fresh surge of stress with every repeated ring, even when soft alarm tones are used.
Invigorating morning routines
When an early wake-up feels overly abrupt, specialists recommend adopting a short, energizing routine immediately after rising to boost mental alertness and physical energy.
Dr Royant-Parola advised taking a shower after an early rise, as water helps activate cognitive alertness. She noted that ending the shower with a splash of cold water creates a more intense invigorating effect that stimulates blood circulation and metabolic activity.
While under the shower, individuals can also practice a friction massage technique. This involves rapidly rubbing the hands together to generate heat before rubbing the lower back over the kidney region to stimulate the body.
For facial care, specialists suggest splashing cold water directly onto the face or performing a quick facial massage to relieve congestion and promote immediate morning wakefulness.
