Want to combat morning grogginess? It never feels good to have to drag yourself out of bed before you’re really ready to start the day. Here are three easy ways to wake up feeling more alert and well-rested each morning–

1) Stay hydrated. Not drinking enough caffeine-free fluids during the day can have an adverse affect on how restful your sleep is at night. For a good night’s sleep, try drinking your body weight in ounces of non-caffeinated, not alcoholic beverages each day. That is, if you weigh 100 lbs., then you should strive to consume at least 100 ounces of hydrating fluids each day. Also, don’t consume the bulk of your fluids just before bed as your sleep may be disrupted by frequent trips to the the bathroom. Instead, try drinking 6-8 ounces of water every hour throughout the day. Hydrating this way will help you sleep more soundly, resulting in a less groggy morning routine.

2) Get 6-9 hours of sleep. Sleep is an important contributor to overall mental, physical and emotional health. While you sleep, your body conducts its restorative activities. It prepares you for the day ahead, so that you can realize peak performance from morning to night. Not getting enough sleep each night can impact how easy it is for you to wake in the morning. Try waking up without an alarm, letting your body take as long as it needs to restore itself. You will find that you wake feeling more alert and energized.

3) Eat nutrient rich whole foods. How well you nourish your body can affect the ease at which you fall asleep at night and wake in the morning. Eating a well-balanced, nutrient-dense diet can impact positively your body’s restorative functions, such as sleep. You should strive to eat less processed foods, sugar and saturated fats and more fiber-rich, nutritious whole folds in order to sleep better and, thus, wake up easier feeling well rested and less groggy. Every day, try eating a salad of leafy greens and veggies or drinking a veggie- and fruit-rich green smoothie to improve the restorative quality of your sleep.

In all, drink well, sleep well and eat well for a more restful, restorative sleep which will result in an easier time waking in the morning. And if you can’t do all three all of the time, do as much as you can when you can so that your mornings are as pleasant as possible each day.