Do you hit the snooze button chronically in the morning (or even worse, set the alarm early just so you can ‘snooze’ for an extra hour)?

Do you have to force yourself to roll out of bed every day?

Do you immediately rush to the coffee pot for a caffeinated bolt of energy once you finally get out of bed?

If so, this post is for you. These are all signs that something in your life is out of balance, whether it’s your diet or rituals. You should wake up each morning feeling refreshed, rejuvenated, and ready to take on the day! The following tips will help you do just that.

  1. Cut the junk.

Overly processed foods provide a temporary energy spike. You might feel good for a few hours, but before long, there is the inevitable crash. For energy that sustains you all day long, replace meals with a combination of simple and complex carbohydrates, lean protein, and plenty of fiber.

  1. Drink water first thing.

Instead of reaching for that morning cup of coffee, drink a full glass of water first instead. Since your body is made mostly of water, it’s absolutely essential to keep you properly functioning. Start your day off right by hydrating first thing when you wake up to kick-start functions like energy production, brain support, and blood flow.

  1. Start a sleep journal.

You may be surprised to hear that not all people require 8 hours of sleep. Some need 10, while others need only 6. By charting your sleeping patterns, you’ll learn what your own personal “sweet spot” is so you can get the right amount of shuteye every night and feel the best the next morning.

  1. Rise with the dawn.

Easier said than done sometimes, especially this time of year. According to the National Institute of General Medicine Sciences, light is the main influencer of circadian rhythms.

[1] If you can’t wake with the sun, consider buying an alarm clock that gradually floods your room with light to mimic the sunrise.

  1. Breathe deeply.

One Oxford University study found that pranayama, or yoga breathing, had a deeply invigorating effect on both mental and physical energy.[1] What’s great is you can do this right when you wake up without even getting out of bed!

  1. Stretch in bed.

You can conduct your deep breathing while gently stretching in bed, too! Simple yoga stretches first thing in the morning will get your blood pumping and ease you physically into a brand new day.

  1. Stick to a schedule.

Stop letting the weekends tempt you into oversleeping because come Monday, it will be all the harder to roll out of bed. Keeping to your usual sleep schedule will make it easier and more natural to wake up all week long. According to research at Duke University Medical Center, you help your body get a more relaxed and energized start by coming out of sleep cycles naturally.[2] Over time, you may even be able to rise naturally before your alarm ever sounds.

If you’re tired of feeling tired when you wake up, try these tips. They’re bound to improve your sleeping habits and restore your energy levels so you can feel well rested all day long.


[1] Levine, B. (n.d.). 8 ways to wake up with more energy. Accessed 11/23/2015. Retrieved fromhttp://www.grandparents.com/health-and-wellbeing/health/wake-up-energy.

[2] Kramer, M. (n.d.) You could wake up naturally to a more energized day. Accessed 11/23/2015. Retrieved from http://www.sparkpeople.com/resource/wellness_articles.asp?id=329.

2017-03-29T11:18:28+00:00 March 6th, 2016|Tips|