5 Expert Tips to Help You Wake Up Feeling Energised & Beat the Dark Mornings

5 Expert Tips to Help You Wake Up Feeling Energised & Beat the Dark Mornings

We’ve survived January, but those cold dark mornings aren’t getting any easier that’s for sure. If you are not a natural morning person… join the club!

As the days slowly begin to lengthen, it's time to shake off the winter blues and come out of hibernation. Whether you are looking to tackle a demanding work schedule or simply prioritising your wellbeing and fitness regime, finding balance at the start of your day and waking up feeling energised is key to a successful day. 

To help make those mornings a little easier, registered Nutritional Therapist, Marilia Chamon, shares her tips to help you rise and shine, even on those cold dark mornings. 

5 Expert Tips to Help You Wake Up Energised

Waking up feeling refreshed, especially during cold, dark mornings, can be a challenge for the best of us. However, with the right strategies, you can transform your morning routine and start your day with vitality and positivity. As a Nutritional Therapist and gut health expert, I'm here to share five simple yet effective tips to help you beat those tough mornings and embrace each day with renewed energy.

1. Establish a Consistent Sleep Schedule

Regularity is key to a restful night's sleep and a refreshing morning. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock, making it easier to wake up naturally and feel energised. Strive for 7-9 hours of sleep per night, and adjust your bedtime accordingly to meet this goal. 

2. Create a Relaxing Bedtime Routine

A calming bedtime routine signals your body and mind that it's time to wind down. Consider activities like reading a book, taking a warm bath, or practising gentle yoga or meditation. Avoid screens and stimulating activities at least an hour before bed, as they can disrupt your sleep quality. Creating a peaceful environment in your bedroom, such as using comfortable bedding and maintaining a cool, dark, and quiet space, also enhances sleep quality. 

3. Embrace the Power of Light

Light plays a crucial role in regulating our circadian rhythms. Exposure to natural light in the morning helps wake up your body and boost your mood. As natural light can be scarce during the winter months, consider using a light therapy lamp to simulate sunrise and gently awaken your senses. Place the lamp in your bedroom and set it to turn on gradually in the morning, mimicking the natural sunrise. 

4. Fuel Your Body with a Nutritious Breakfast

Starting your day with a nutritious breakfast is essential for sustained energy levels. Focus on a balanced meal that includes complex carbohydrates, protein, healthy fats, and fibre. Examples include sourdough toast with avocado and eggs, porridge with nuts and seasonal fruits, or a protein smoothie with spinach, banana, and Greek yoghurt. These foods provide the necessary nutrients to keep you energised throughout the morning. 

5. Incorporate Morning Movement

Physical activity in the morning can invigorate your body and mind. It doesn't have to be an intense workout; even a short stretch, a brisk walk, or a few minutes of yoga can significantly impact your energy levels. Exercise stimulates blood flow, releases endorphins, and improves mood, helping you feel more awake and ready to tackle the day. Make yourself a Free Soul Greens, grab your headphones and get out on your morning hot girl walk!

Beating the cold, dark mornings and waking up energised is achievable with the right approach. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, embracing light therapy, fuelling your body with a nutritious breakfast, and incorporating morning movement, you can transform your mornings into a time of rejuvenation and positivity.


Marilia Chamon
Written by Marilia Chamon
Registered Nutritional Therapist, Gut Health, IBS & SIBO Expert
Founder of Gutfulness Nutrition
   **At Free Soul, your well-being is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.