So many of us wake up in the morning feeling less than stellar. There’s no bounding out of bed filled with energy and ready to tackle the day with gusto. So we resort to consuming copious amounts of caffeine-laden beverages such as coffee and energy drinks to feel more energised and kick-start our morning mojo. While there may be benefits to drinking a cup of java every now and then, it’s definitely not the preferred long-term solution for a lack of energy or drive. As with everything health-related, we need to address the source of the problem. Here are 5 pretty easy ways you can energise every day the healthy way – all it requires is a little planning and discipline.



Vitamin D is vitally important for our general physical health and sense of wellbeing. It’s a feel good vitamin and helps to alleviate feelings of sadness, foreboding, and depression. We’ve mentioned the importance of Vitamin D in a number of Equilibrio posts like The Importance of Gut Health for General Wellbeing and Skincare for City Slickers.

We all come fitted with nature’s biological clock which is activated by natural light. In the morning, sunlight tells us it’s time to start a new day. Unfortunately, many of us get up before sunrise when the room is still dark. This gives the body mixed signals and leaves you feeling groggy all day. To make things worse, many of us don’t see the sunshine at all throughout the day, depleting our bodies of vital vitamin D.

We’ve made some Vitamin D supplement recommendations in our Savvy in the City post. However, if you’re unsure about your requirements, its best to consult your doctor or a health care professional to ensure that you are getting the correct dosage and supplementation.



Energise your day

The snooze button is not your friend! Setting the alarm so that it rings 2-3 times at intervals of 5-10 minutes destroys your natural wake up mechanism so that eventually there is no sense of urgency in getting up. It encourages oversleeping and can physically make your body feel lethargic. Regardless of how unappealing it might seem at the time, choose to jump up out of bed when that alarm goes off! Wash your face with cold water (which is great for the skin, just by the way) and you’ll be ready to face the new day with way more enthusiasm.



Energise your health

Many of us choose to go to the gym after work, a time when we are not at full strength and when our body also needs to recover from a day of stress. The ideal time to exercise is in the morning, it stimulates the body and makes you feel more energised, releases our ‘happy hormones’ or endorphins and sets the tone for the day. If you are unable to go to a gym, try setting aside 10 minutes each morning to do a few stretching exercises and get the blood flowing. Try these 5 simple morning yoga stretches to energise your day.



Protein is the building block of the body, helping to repair muscle and brain tissue constantly. Protein will give you energy and endurance to get through the day so try taking time to sit down and enjoy a nourishing and energizing protein-rich breakfast. If all else fails and you simply don’t have the time, grab a high protein shake on the run.



Your brain relies on the body’s constant power of regeneration to stay healthy and young. This power to regenerate relies on four things:

Brain foods

Foods such as proteins and essential fatty acids of which Omega-3 plays a huge role.

Mental acuity

Mental acuity is achieved by keeping your brain sharp with reading, mental exercises, and activities. For pre-existing conditions such as brain fog, loss of memory and lack of concentration, you may even consider a few Brain Training sessions at Brain Renewal. They use cutting edge brain profile assessments to identify conditions and then treat those through unique neuro-feedback training developed to meet individual patient’s needs. Fascinating.

Stress management

Stress can rob the brain of it’s calm, it’s clarity and it’s ability to remember. Being physically active and getting enough Vitamin D are great natural stress relievers. We have provided you with some easy ways to make small changes to keep you moving throughout the day here. You can also consult your health care practitioner to find natural ways of coping with stress through nutraceuticals and functional medicine. Restore you mind by helping your body to cope with stress and avoid burnout.

Sleep management

We’re constantly harping on about the importance of sleep for a healthy body, mind and beautiful skin. Although we may often sleep a good 7-8 hours a night, we wake up feeling exhausted. Why? Simply because the quality of our sleep is poor.

There are many things that influence the quality of our sleep. How busy is your mind? Are you actually in a dead sleep or still processing your day? Is there a source of electrical and/or sound disturbance in your room? Are your pets or kids waking you up repeatedly during the night? Do you perhaps snore which may be an indication of a sleep disorder such as sleep apnoea or UARS?

If you’re consistently waking up feeling unrested despite a good 7-8 hours of sleep a night you need to critically look at your bedroom environment. In our Sleeping Tips for Insomniacs post, we give you some pointers on how to achieve a better night’s rest and wake up feeling more energised in the morning. However, you may also want to consider having a sleep assessment done. Visit a Sleep Renewal Sleep Study Clinic where they will do a sleep assessment and see where they can assist you in getting a better night’s rest.

There is no need to feel tired and sluggish every day. A few simple healthy changes can help make a world of difference to help you feel more energised.


(This post was originally published on 3 November 2017, and updated on 26 September 2019)

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