You Could Wake Up Naturally to a More Energized Day

7:00 a.m.: An infuriating alarm jolts you awake.
7:30 a.m.: After three snooze delays you finally turn it off and force yourself to jump out of bed.
8:15 a.m.: Two cups of coffee later, you're stuck in maddening morning traffic.
2:30 p.m.: You practically fall asleep at your desk.

"I got eight hours of sleep last night," you think hazily. "Why am I still tired?"

The answer may lie in your morning routine. Afternoon energy levels can be predicted by what you do when you first get up. A typical frantic start to the day can wake you up temporarily but leave you dragging later on. Low energy saps creativity, spontaneity, concentration and motivation. Not to mention the irritability and stress that it causes.

So why does the morning rush let you down? According to researchers at Duke University Medical Center, both sudden activity and caffeine kick-up your blood pressure and stress hormones, giving you a quick feeling of alertness and energy. But these adrenaline-producing tactics are short-lived. Once the mayhem is over, it's crash time.

It's much better to start the day by letting your body catch up to sleep-cycle cues that it collects. By coming out of "sleep" mode more naturally, you help your body get off to a more relaxing start to a more energized day.

Here are some ideas for how to set your body clock to "awake" without the shock of sudden activity that rattles the stress system: 
  1. Wake up to music rather than an alarm.
  2. Don't get up right away. While breathing deeply, loosen up and stretch your limbs out, from your fingers to your toes. Pretend you're a cat waking up from a nap.
  3. Think of the most positive thing you'll be doing that day.
  4. Get out of bed slowly. Ease into it.
  5. Turn on more and more lights as you go through your routine, until every light you see is on.
  6. If weather permits, step outside for a minute. Sunshine is one of the strongest ways to tell your body to wake up.
  7. Do 3-5 minutes of easy activity. Emphasis on easy.
  8. Eat breakfast! Foods low in fat and high in protein, fiber and carbs provide energy that lasts a long time. Try yogurt, fruit, whole wheat breads, and skim milk.
A key is not to oversleep or use the snooze button. It may be tough at first, but getting up at the same time every morning makes it easier to set a sleep cycle that won't make you feel tired in the middle of the day. 

P.S. When you're stuck in traffic, try listening to some classical music or jazz to calm you.
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Member Comments

Thanks! For sharing article 👍 Report
So no laying in bed until afternoon Report
I let the birds wake me up. Report
Need to do certain stretches in order to stand straight when i get up. If not, my back suffers all day Report
I started getting up naturally, without an alarm, when I started working nights. Mornings never felt right to me back when I worked the 9 to 5. I used to have my clock radio across the room set to the farm report. Nothing like listening to the spot price of hogs and chicken to get me out of bed and moving. Report
I hate mornings but thanks for the info Report
Thanks Report
This is so helpful! Thanks a lot! It reminded me of a time when I would wake up like a cat LOL Stretching, getting out of bed in slow motion like I'm in the moon. That crazy move would make me smile! Will slowly get back to that low gravity mode ha ha Report
I love mornings Report
thank you Report
Of course, if you have a cat, there's no need for an alarm, lol. Report
A former pro grump in morning, I put some fresh flowers by my bed and picture of my dog. Seeing that and smiling was easier than thinking anything positive. Do a few cat cow yoga moves and child pose while still in bed, and say a couple prayers. Now these are habits. Agree routine important. Report
Great points. Some of these I was doing, some not so much! Report
good article Report
Great ideas! Report


About The Author

Mike Kramer
Mike Kramer
As a writer and artist, Mike has witnessed countless motivational stories and techniques. See all of Mike's articles.