Mornings can be rough—especially when your alarm feels like the enemy. How you start your day sets the tone for everything that follows, so if you often wake up groggy and sluggish, it might be time to tweak your routine. Here are six simple ways to rise and shine with more energy.
1. Start with Mindfulness
Not quite ready to jump out of bed? That’s okay—ease into your morning with some mindful movement. Try a few deep breaths or gentle stretches while sitting up in bed. A couple of seated twists or light neck rolls can help wake up your body and clear your mind, making it easier to start the day on the right note.
2. Swap Coffee for an Alternative Energy Boost
Love coffee? Same. But if you’re looking for a change, try some natural alternatives.
-
Kombucha offers a refreshing, probiotic-packed pick-me-up.
-
Green tea provides caffeine with added benefits like improved focus and a calming effect.
-
Lemon water hydrates and refreshes while supporting digestion.
These simple swaps can help you feel energized without the jitters or crashes.
3. Wake Up at the Same Time Every Day
Your body thrives on routine, and waking up at the same time daily (yes, even on weekends) helps regulate your internal clock. If you struggle to wake up, experiment with different alarm times to find your lightest sleep phase. Try shifting your wake-up time by 20 minutes earlier or later until you find what works best.
Think of it as gaining extra time in your day rather than losing sleep—it’s a mindset shift that makes waking up easier.
4. Use Natural Light to Your Advantage
Sunlight signals to your body that it’s time to wake up. If you can, let in natural light first thing in the morning by leaving your curtains slightly open or investing in sheer drapes. If you wake up before the sun, consider a sunrise alarm clock, which gradually brightens to mimic morning light.
Also, try to avoid bright screens before bed—phone light can disrupt melatonin production and make waking up even harder.
5. Skip the Snooze Button (For Real!)
Hitting snooze might feel good in the moment, but it actually makes waking up more difficult. Those extra 10 minutes won’t provide quality rest, and you’ll likely feel groggier than if you had just gotten up the first time. If you consistently wake up before your alarm, take that as a sign—you’ve hit your natural light sleep zone, so just get up!
6. Set Yourself Up for Morning Exercise
Planning to work out in the morning but always end up skipping it? Set out your workout clothes the night before. This small step removes decision fatigue and increases the likelihood that you’ll follow through. Morning exercise not only boosts energy but also sets a productive tone for the rest of your day.
Final Thoughts
Mornings don’t have to be a struggle. A few small changes—like mindful movement, sticking to a set wake-up time, and skipping the snooze button—can make a huge difference. Try incorporating these tips and see how much better you feel throughout the day!