There’s nothing like a nice, hot shower to wash the last remnants of sleep out of your eyes, right? Nope. Turns out you’ve been showering the “wrong” way all of these years.

A hot shower does just the opposite of wake you up, which is why doctors have been recommending it to those who have trouble falling asleep. Coming out of a steamy bath and stepping into the cooler air (literally the worst part of a morning routine) causes a sudden drop in body temperature, leading to a more relaxed state.

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So what should your shower look like if you’re wanting to feel refreshed and energized? Try a burst of cold, hot, cold—meaning right before you turn off the water crank it to freezing cold for 30 seconds, then back to hot (to open up the capillaries and increase blood flow), and finally cold again.

According to science, cold water immersion has been linked to increased tolerance to stress, a stronger immune system, increased fat burning and anti-depressant effects.

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But despite all that, if your first thought is: “Hell, no,”—you’re not alone. (Sorry, we’re not into that kind of tough love first thing in the morn!) If you’re looking for a morning wake up that doesn’t involve freezing your butt off or risking minor burns, try one of these suggestions:

Get a good sweat session in. Sure going to bed a little earlier might mean you catch some more Z’s, but what you do during the day also affects how well you sleep at night and consequently how rested you feel the next morning. Try strength training for a practically guaranteed better night’s sleep!

Pamper yourself. Try one of these 12 overnight treatments that’ll leave you feeling refreshed and ready to take on the day.

Set an intention. And three other yoga moves to practice when you first wake up. These poses will help you to start your day with strength, clarity, and a sense of empowerment!

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