Can you suggest a natural method of waking up in the morning besides the use of caffeine? I am a healthy 25-year-old male, and since I can remember, I have had a difficult time feeling alert and able to communicate well for several hours after waking. I don't feel comfortable talking to people and maybe even seem grouchy to my coworkers. I would like to be a morning person, but nothing seems to work.

A.

There are several problems which could contribute to difficulty awakening in the morning and feeling alert. Sleep disorders, depression or low blood sugar could be responsible. Your doctor can check for these problems.

I think that some people just have a different body clock and aren't at their best in the morning. If this is true for you, then you will want to look at ways to adapt your work schedule to fit your best times of day. If possible, starting work later or postponing important work to a later time should be helpful. If it is not possible, you may need to rise at an earlier time of day, so that your best hours fall during work time. By rising earlier, you may over time help your body clock to reset some and it will also give you an opportunity to have some time to get fully awake and have a good breakfast. You might want to look at a device called a dawn simulator to help with this. Also, using other types of light therapy, like what is used for seasonal affective disorder may help with resetting your internal clock. A morning meditation practice can help you with getting more alert and focused.

Make sure that you are getting adequate and restful sleep. Many people don't get enough and are chronically tired and have problems with awakening. Don't eat a heavy meal late in the evening or use stimulants like caffeine after 3 in the afternoon. Get some exercise early in the evening and avoid TV and computer use in the hour before you go to bed. Be sure your room is dark, quiet and a comfortable temperature and that your bed and bedding are comfortable. Good sleep should help with awakening feeling more refreshed and ready for the day.

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