The Best Way To Wake Up — From A Sleep Doctor Who Never Needs A Morning Alarm

If you aren't naturally an early bird, waking up in the morning can be a challenge. There are plenty of ways to energize yourself when you get out of bed, from getting natural light to moving your body—and here, we're sharing sleep expert Michael J. Breus, Ph.D.'s go-to tip for quickly waking up morning after morning.

As Breus notes, the energizing effects of a cold shower are directly related to the amount of time in cold exposure, so the longer you can stand the cold, the better. And as longevity expert and Harvard geneticist David Sinclair, Ph.D., previously explained on the mindbodygreen podcast, a cold plunge also activates the production of brown fat5. Brown fat, which burns energy to create heat and manage body temperature, is super healthy, he explains.

If you're new to taking a cold shower in the morning, it can be quite a shock to the system at first. Here are some ideas for gradually working your way up to it:

If you can't stand the thought of taking a cold shower, Breus notes that splashing your face with cold water for a few seconds can have some similar effects.

If you're open to trying the cold shower but don't want to commit to more than a minute or so, try taking your shower as usual and ending it with a cold blast.

And lastly, if you're more adventurous and want to take the full-on Wim Hof approach to cold exposure, you could try fully submerging yourself in an ice bath or a cold body of water to start your a.m. As Hof previously told mbg, "The cold is undeniably a great force. It's merciless but righteous."

Cold showers might not be for everyone, but if you're looking to wake up quickly, they're sure to do the trick. With the help of cold showers, good sleep hygiene, and a quality sleep supplement, you'll be waking up bright-eyed and bushy-tailed in no time at all.*