Health & Wellness Articles

Wake Up Naturally to a More Energized Day

Small Changes, Real BIG Energy


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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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.

Member Comments

  • These are wonderful suggestions, unless you have a 3 am wake up on work days. No way I am keeping that alarm on the weekends. I would never get any sleep at all then. - 1/31/2015 9:30:45 PM
  • I've always had the hardest time waking up in the morning. My brain stays asleep while my body turns off the alarm. I then wind up back in bed asleep for another forever. Yeah, that works well. Ha!

    Just got my 1st smartphone, though, and found an app that presents mental tasks the user has to complete before it will shut off. You can choose the sounds - either from alarm-like sounds or more pleasant ones - and choose/adjust the tasks presented. I am presented each morning now with, among 3 or 4 other tasks, math problems. And not ones that are easy when still asleep. This app is forcing me to wake up mentally to turn off the alarm. By the time I'm awake mentally, I WANT to get up. It works like a charm! :) - 9/3/2014 9:24:15 AM
  • Alarm goes off at 7 AM?! HA! Try 4:15 AM! - 7/9/2014 5:49:52 PM
  • Good tips, hopefully I can trick body into getting up by at least one of them working. - 10/22/2013 1:01:05 PM
  • Great article. I get up. Not a person to lay. I get up do my things in the bathroom. Make my bed and then head for the kitchen for breakfast and offf for a walk if the hip is with me. - 8/3/2013 9:27:37 AM
  • Ha ha - the tip about stepping outside into the sunlight is funny. Half my problem is having to get up when it's still quite dark and often cold. If I get the chance to sleep until the sun in shining in my windows it's much, much, easier to hop right out of bed. I like Sylvialynn2's suggestion about using timers to turn on lights in progression. I'm going to have to try that one. - 3/7/2012 8:45:06 AM
  • I'm finding that my problem, like most, is getting to bed at night. There is ALWAYS one more thing to do. I'm up early, by alarm-5:30 AM, but I snooze (I've learned to beat the 9 minute increments before they happen) for another hour, then I'm late, can't get breakfast, can't pack a correct/healthy lunch and tired. EXHAUSTED is NOT the way to start the day. . . but it happens and then I'm too tired to exercise. It's a VICIOUS CYCLE. - 2/14/2012 9:00:14 PM
  • Does the time change bother anyone else? I enjoy sleeping between 10:30 PM and 6:30 AM, but when the time changes I can never make that adjustment. So all summer I go to bed almost an hour later and sleep later. I love early morning and get so much more done when arising earlier. - 8/11/2011 9:59:46 PM
  • Since my DH is in the bed and doesn't always have to get up at the same time, most of the ideas aren't realistic. Also, I leave at 6:30am, daylight is just a thought unless it's summer! But a great article, as always! - 4/28/2011 9:41:04 PM
  • I caught myself staying up way too late every night. It seems like that was the only time I could have to myself. But I was waking up exhausted. I've made an earlier bedtime a SparkGoal. Now that I'm tracking it, I'm waking up earlier and easier. - 4/28/2011 8:10:51 AM
  • Nice article. I'm one who wouldn't wake up for light or music. I sleep through alarms but try to set myself up when I go to bed by repeatedly reminding myself "I will wake up at 6:30" or whatever. I have a heckuva time getting out of bed; when I do hear the alarm, I use the Snooze. One factor for me seems to be finishing my evening tasks early enough.

    I do have a morning routine that works for me once I get my body out of bed. My life is challenging (depressing) and I just don't like getting up to face another day right now. I'm working on issues with a new counselor but it's rough going right now. Thanks for the suggestions. - 4/25/2011 3:36:38 PM
    I like these ideas but they're hard to put into practice because there are always so many chores and activities that have to get done in the morning before work (in addition to those that get done in the evening). Argh. Thanks for the article, though. - 4/25/2011 9:20:01 AM
  • I love your articles, Mike! You are my favorite author here at Spark People. - 1/16/2011 10:53:49 PM
  • I purchased three of those timers you can put on lamps when you are out of town. I set them to turn on my lamps at 30 minute intervals with the last one coming on 15 minutes before I need to get out of bed. No harsh alarms. The slow progression of light brings my body awake. I also go to bed early enough to ensure 8 hours of sleep. - 1/1/2011 9:31:36 AM
  • I'm working on my sleep habit, and this article has some simple, common sense points of wisdom that will make sleep and waking up more beneficial. Thanks! - 12/20/2010 10:06:51 AM

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