Nothing compares to waking up in a great mood. Unfortunately, waking up is far from joyful for most people. The blaring alarm, the lack of sleep, or even just the anticipation of the day’s responsibilities make it difficult to get in a positive headspace. Thankfully, there are tons of easy ways to ensure a restful night of sleep that refreshes the body and allows us to wake up happy.

Go to Bed Earlier

It is not easy to wake up in a good mood after barely sleeping. According to the National Sleep Foundation, adults between the ages of 18 and 64 should aim for between seven and nine hours of sleep every night.

While the temptation to stay up to finish a movie or a good book might be powerful, the simplest way to ensure a good night’s sleep is to go to bed a bit earlier.

man sleeping on the bed Artem Peretiatko / Getty Images


Stop Looking At Screens Before Bed

Most people spend a significant portion of their day looking at screens, whether that's the TV, tablet, computer monitor, phone, or another device. Nearly 50% of American adults say that they use technology in bed at least once a week, while almost 30% said they do it daily. Around 20% even reported that they would check their devices before going back to sleep if they happened to wake up in the middle of the night.

If waking up in a better mood is your goal, improve your sleep quality by putting your devices to bed at least an hour before you head there yourself.

woman in bed looking at her phone on the bedside table Viacheslav Peretiatko / Getty Images


Wake Up Naturally

Few things are as universally hated as the morning alarm. While some people can wake up on their own, one survey found that around 55% of people use their phones or a similar device to get going in the morning. People who wake up naturally are 10% more likely to feel rested throughout the day and tend to wake up in a better mood.

The best way to start moving toward waking up naturally is by creating a sleep schedule and following it closely. Sleep experts recommend consistent evening and morning rituals that will help the body recognize when it's time to move through its circadian rhythms.

young man laying in the bed with his hands behind his head Tassii / Getty Images


Keep Flowers Nearby

According to the Society of American Florists and a Harvard Medical School psychology professor, the secret to waking up in a good mood is flowers.

This six-month study found that keeping flowers in the home strengthened feelings of compassion and significantly boosted moods. Certain floral arrangements also helped minimize anxiety and stress, two factors that harm sleep quality and will often leave people feeling grouchy in the morning.

tulips on a table and a woman waking up in the background


Start Exercising

Everyone should exercise regularly. Not only is it massively beneficial to overall physical health, but it also contributes to positive mental health changes.

People who exercise regularly are more likely to report restful sleep. They also tend to wake up with more energy and a positive attitude. The exercise does not need to be particularly strenuous. Even going for a brisk walk is enough to have an effect.

man running outdoors PeopleImages / Getty Images


Listen to Nature Sounds

Over the years, thousands of studies have proven that the great outdoors are capable of improving moods and fighting common mental health issues like depression and anxiety. The kicker is that it does not even need to be real.

In one study, participants recovered from stressful situations far more quickly while listening to nature sounds because the sounds activated the parts of the nervous system involved in relaxation. To wake up happier and more relaxed in the morning, try turning on some chirping birds or a bubbling river.

woman in bed turning on the radio buzzanimation / Getty Images


Breathe in Some Mint

Mint seems to boast an unending list of benefits. It improves foods, drinks, and candles, and is the only mainstream flavor of toothpaste. Plus, according to some research, it can help with mood and attention.

Keep a bottle of mint essential oil or a bag of mint tea near the bed and inhale the refreshing scent right after waking up. Evidence also points to chewing gum as a slight mood booster, so combine the two for an instant boost to your morning mood.

Woman Smells Aromatherapy Essential Oil Boogich / Getty Images



One of the easiest things a person can do to boost their mood is smile! Our brains associate the muscle activity of smiling with happiness. Even a fake or forced smile can trick the brain into thinking that there is a reason to smile, so it provides a mood boost.

A multitude of studies associate smiling with less stress, lower blood pressure, and even improvements in longevity. Try greeting the morning with a smile, even if you don't mean it.

man smiling in bed stefanamer / Getty Images


Brew Coffee Before Waking Up

A huge population of people cannot get going in the morning without a cup of coffee. However, the benefits of coffee do not start with the first sip. Coffee aromas have powerful effects on the brain, eliciting feelings of relaxation and lowering stress.

Sleep experts also find that the aroma of coffee will slowly rouse a sleeping person, allowing for a more natural waking process. Newer coffee makers come with timer features that will make waking up in the morning much more pleasant.

woman drinking a cup of coffee in bed PeopleImages / Getty Images


Let in the Sunlight

Our bodies take many cues from lighting. Darkness is important for falling asleep, while bright lights help with waking up. Everyone has slightly different circadian rhythms, but they all respond to sunlight. Natural light building up in the bedroom allows the brain to slowly pull the body out of deep sleep. Because this process is so much less jarring than waking up with an alarm, it often means we feel far more rested and wake up in a much better mood.

As with nature noises, it doesn't even need to be natural light. Artificial light can provide the same effect if it has the right color and brightness.

man stretching his arms after waking up Nattakorn Maneerat / Getty Images


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