Home / Resources / Do you have any tips to help me feel more energetic first thing?

Do you have any tips to help me feel more energetic first thing?


Do you have any tips which would help me get out of bed on the first alarm in the morning, rather than stealing another ten minutes in the warm, which is enough to throw my morning routine out of kilter?

The first thing to remember in answering this question is that we are all individuals and what works for one will not work for all.

The important questions to ask yourself are, “are you getting enough sleep for you and is your sleep quality good enough”?  Individual needs can vary from as little as 4 hours for 13% of the adult population, to as much as 10 hours for 2%.  GP’s acknowledge the condition TATT (tired all the time) and it is estimated that a quarter of the working population age group is chronically tired.  So it is important to know how much sleep you need and make a plan to ensure you get it.

Another thing to bear in mind is that well-being plays an important part in sleep need.  For example, if an individual is getting things right regarding the well-being aspects of their life, their sleep need may reduce from say 7 or 8 hours to 6 or 7 hours.  Conversely, if the well-being elements of their life are less good, they will become more tired and their sleep need may increase to 8 or 9 hours.

The quality of your sleep is an important factor as to how well rested you will feel in the morning.  Four hours of deep sleep is required if you are to feel really refreshed.  Excess adrenaline and not being able to switch off reduces this so, if necessary, take exercise to use the adrenaline up and try to follow a calming ritual before you go to sleep – some find a warm bath soothing, others may read a book or relax listening to music.  One chap found that reading a violent thriller and drinking his only cup of coffee of the day worked wonderfully for him, so this may involve a little trial and error!

Another thing to consider is whether you are a morning or an evening person.  If you are someone who finds activity easy in the evening but really doesn’t function very well in the morning, you could try to switch some of the tasks you know you have to do before leaving the house to the previous evening, thus cutting down the time you need to get ready the following morning … allowing a valuable extra few minutes under the covers.

Finally, studies have revealed that daylight plays an important part in our ability to throw back the covers and spring into action.  At this time of year many of us may be affected by SAD (Seasonal Affective Disorder).  Some people I have spoken to have found that alarm clocks which artificially simulate a gradual daylight into your room have made an enormous difference to their waking ability.  But like all the other suggestions here, this will work for some and not others – perhaps you could monitor if it makes a difference for you naturally, as the lighter mornings and spring are hopefully just around the corner!

This article’s expert was Dr David Mason Brown.

Recent articles on our blog....

A black and white keyboard with the word newsletter and an envelope image replacing the enter key

Spring 2024 newsletter includes a movement tip & other resources

May 28, 2024

The latest edition of our quarterly workplace wellbeing newsletter includes a movement tip for working hours and many other resources.

Read More →
A row of well thumbed cream coloured paper folders

Workplace wellbeing resources – some helpful recent additions

May 16, 2024

Our latest collection of external resources to help workplace wellbeing includes guidance and recommendations relating to a range of topics – autism employment, ensuring EDI is for everyone, information sharing in mental health emergencies at work, menopause in the workplace and women at work.

Read More →
Group of people working around a desk beside a cork board with coloured notes

Why we should focus on minimising employee illbeing to aid workplace wellbeing

May 16, 2024

This post begins with some research which concludes that efforts to improve wellbeing at work are directed too narrowly. It then goes on to highlight some courses that can help employers looking to minimise employee illbeing in the workplace. They present opportunities to explore strategies that can enhance a culture of psychological safety and trust.

Read More →



Our purpose is to provide training and consultancy services to enhance resilience, health and wellbeing in the workplace.


Differentiation is one of the most strategic and tactical activities in which companies most constantly engage


It's natural to have questions about training and how it fits with your organisation. Our FAQs can help you find out more.


View case studies for some of the in-house training courses we have delivered to different types of organisations across the UK.