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Our Guide to Feeling Fresh in the Morning

  • 5 min read

Set alarm. Wake up to alarm. Proceed to reset alarm in consecutive five minute intervals for the next forty-five minutes until you have absolutely no choice but to wake up as you’re already late for work? Sound familiar?

Never fear. FLYY is here to give you the lowdown on some of the best ways to prevent morning grogginess, because, aside from our skills in creating hilarious memes and dramatic videos of people sniffing, we also know a thing or two about how to feel and stay fresh. Here are our five top tips for avoiding and conquering that groggy feeling in the morning.

Hack your sleep cycle

The saying goes ‘work smart not hard’, well, the same goes for sleep. Not everyone has the luxury of getting a full eight or nine hours of zzzz’s every night but there are things you can do to make the sleep you do get count for more. One of the best tips out there is to set your alarm so that you wake up after a full sleep cycle. A full sleep cycle lasts around 90 minutes and if you were to wake up naturally the chances are you would wake up at the end of one. Waking up in the middle of a sleep cycle can cause you to feel tired, groggy and disoriented, whereas waking up after a full cycle will leave you feeling far more rested and refreshed.

To maximise your chances of feeling chipper in the mornings, then, you should set your alarm clock for a multiple of 90 minutes. For example, if you were to go to bed at 11pm, waking up at 6.30am could actually leave you feeling more refreshed than if you woke up at 7am, as seven and a half hours is a multiple of 90 minutes whereas eight hours is not. This is also why setting your alarm in five minute intervals never actually leaves us feeling more rested (although we convince ourselves it will every time), it creates ‘fragmented sleep’ that will ultimately make you feel much more tired throughout the day


Listen to your alarm

alarm clock

Another great, but challenging tip, is to always get up as soon as your alarm rings and to never just lay in bed, dreading the idea of getting up when you're oh so warm and cosy. We all know the feeling, but if you stay in bed you not only run the risk of falling back asleep, but you also trick your body into thinking you are going to, and this only makes you feel more tired.

Here are some mini tips to make this easier (yes, we’re giving you tips within tips, we’re just that good):

1. Plan out everything the night before. If your bedroom is clean, your clothes are set out and you’ve already planned what you need to get done that day, the prospect of getting up will seem much more manageable and your morning will likely run a lot smoother. Likewise, if everything is a mess and you have so much to do but no idea where to start, it is likely that you will try to avoid getting out of bed and facing the day for as long as possible.

2. Find or create an early morning playlist that makes you feel pumped up and excited, so that you’re more motivated to get up.

3. Schedule your heating to come on so that it warms up your room before you wake up, so the transition from bed to not-bed is less painful.

4. Give yourself something to look forward to in the morning. Whether it’s a tasty breakfast, a fancy coffee, listening to a morning radio show or watching the news, think of something that will help to tempt you out from under the covers.


Buy a novelty alarm clock.

Always here for the weirdest and most ridiculous inventions, FLYY loves the idea of an alarm clock that essentially bullies you into waking up. The basic gist of these puzzle or activity-based alarm clocks is that when your alarm goes off you can’t simply roll over, hit Stop or Snooze and roll back over, but you are set a task to complete before you’re able to turn off the sound. By the time you’ve managed to turn off the alarm, you’ve likely done sufficient mental or physical activity so that you no longer feel as groggy. What’s more, you’ve had the chance to reconcile yourself to the fact that you do need to get out of bed (we suspect that you’re also too annoyed to be able to fall back to sleep anyway). 


Get that agua

Drink cold water, shower in cold water, splash cold water on your face, water is a simple yet effective way to feel less groggy. Drinking cold water will help to distance you from the warmth of your bed, and you can even use this as one of your ‘things to look forward to’ (tip 2), by adding some slices of lemon to make it taste nice.

Showering in cold water is not only touted to boost the immune system, but it also increases blood circulation in your body. As cold water hits your skin, it constricts the circulation on the surface of your body. This causes the blood in your deeper tissues to circulate more quickly to regulate your overall body temperature. By increasing blood circulation, oxygen-rich blood cells are made to flow more freely to your brain, and this can leave you feeling more alert and ready for the day. Speaking of things that make you feel alert...

….use a FLYY nasal inhaler!

flyy inhaler and beats audio

We’ve obviously saved the best tip until last. Yes, it’s a shameless self-promo but they really can help to reduce feelings of morning fatigue and grogginess (we promise). FLYY inhalers contain menthol, a powerful compound which, much like cold showers, also increases blood flow and boosts oxygen supply to the brain. Menthol’s cooling properties make you feel brighter and more awake, and it creates a ‘head-clearing’ feeling to help blast through those bleary eyes. FLYY Orange Breeze inhalers contain the additional ingredient sweet orange oil, which studies suggest promotes a more positive and motivated mindset- it also smells amazing which can help to brighten your morning, too.

Ultimately, we should all be making sleep a priority and getting as much of it as we can. But, when this isn’t possible, you can count on FLYY’s top tips andpowerful, nice-smelling, essential-oil-packed, vegan, cruelty free, pocket-sized nasal inhalers(the self-promo continues) to get you through the day feeling fresh and awake. Or, you know, you could just drink some coffee or something.



Stepanski E. (2002). The effect of sleep fragmentation on daytime function.

Natural patterns of sleep. (2007).

Watson K. (2017). 

Frothingham, H. (2019).