"You already know that music can be good for your mental health: some songs transport you to a fond memory and create a sense of nostalgia, ballads are ideal for letting the tears flow, and some lyrics make you feel seen or understood. But according to music psychologist David M. Greenberg‘s collaboration with Spotify, certain jams are also scientifically proven to help you wake up in a better mood and sustain more energy throughout the day. Greenberg created the “perfect morning playlist” to give you a little extra (friendly) nudge to get out of bed and take on the day—no coffee, cold shower, or jarring alarm clock necessary. So, does the playlist really work? Keep reading to find out. Plus, the best songs to wake up to. Your mornings just got a little bit brighter.
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Elements of an Ideal Wakeup Song:
According to Greenberg, there are three key characteristics to score the title of a perfect wake-up song:
1. It builds slowly
Typical alarm clocks (think: an old-school beeping or most alarms on the iPhone) jolt you awake, increasing your cortisol, which can impact stress throughout the day. Instead, songs that start mellow, build gradually, and feel pleasant and engaging help ease you into waking up naturally for a steady and calm wake-up instead of a cortisol-inducing one. What’s more, a study in Music Perception showed that music with a gradual tempo increase can enhance arousal levels and improve mood—all things that can help you wake up with more energy and a steadier mood. “Slowly increasing arousal makes it easier to transition from sleep to an alert state,” said Laura Devis, a researcher at MassiveMusic by Songtradr.
2. It has a strong tempo
Devis explained that the tempo of a song is key to its energizing effect on the brain, with the sweet spot falling between 100 and 130 beats per minute (Fun fact: Many songwriters consider 120 BPM to be the perfect tempo for crafting a hit—see Cyndi Lauper’s Girls Just Wanna Have Fun and Adele’s Rumour Has It). “Tempo perception engages both the brain’s auditory and motor planning systems, which helps regulate movement and alertness,” Devis said. “Listening to uptempo music, even passively (like when you’re still feeling groggy after just waking up), helps facilitate a smoother transition from sleep to wakefulness by stimulating key brain regions responsible for alertness and arousal.” Put simply, music with a strong beat can prepare your body to move and get out of bed.
Kristie Tse, a psychotherapist and founder of Uncover Mental Health Counseling, agreed: “An ideal wakeup song ignites energy and motivation, with a lively tempo that engages the senses. A song with a lively tempo and a strong beat on beats two and four can be particularly effective in waking you up because it naturally aligns with your heartbeat, creating an invigorating rhythm.” When a song synchronizes with the body’s natural rhythm, it compels you to move—quite literally out of bed.
3. The lyrics send a positive message
Along with tempo, Devis conveyed that the mood of the song has a big influence. “A good mood and positive messaging cause the brain to release more dopamine, a hormone that is associated with wakefulness,” she said. “When we’re in a good mood, we naturally feel more pumped to get out of bed—and it all comes down to the feel-good chemicals in our brains.”
Tse pointed out that both songs with positive, empowering lyrics and those that bring vivid imagery or evoke memories can stimulate the brain, triggering motivation centers and releasing dopamine. As a result, they enhance your mood significantly and help shift your mindset from slumber to readiness. “Each beat and note carries an emotional weight that often succeeds in bypassing conscious defenses, facilitating a quicker transition from a sleepy state to full alertness,” she said.
The Best Songs to Start Your Day
According to Greenberg’s research, these 10 popular songs contain all the previously mentioned elements, making them the perfect songs that stimulate your brain to release feel-good chemicals, energize you, and make you want to start your day.
1. Viva La Vida by Coldplay
2. Elevate by St. Lucia
3. Downtown by Macklemore & Ryan Lewis
4. Lovely Day by Bill Withers
5. Wake Me Up by Avicii
6. Can’t Sleep Love by Pentatonix
7. Confident by Demi Lovato
8. Wake Up by Arcade Fire
9. Love Myself by Hailee Steinfeld
10. Money on My Mind by Sam Smith
To see and play the full list, click here.
Experts Consulted
Lauren Devis is a researcher at MassiveMusic, a division of Songtradr, where she uses her strong academic background in psychology to investigate the effectiveness of music and sound for brands.
Kristie Tse is a psychotherapist and founder of Uncover Mental Health Counseling in New York City. She has an MA in Mental Health Counseling and Advanced Certificate in LGBT Health, Education, and Social Services.