Is getting out of bed an unpleasant part of your daily routines? Do you wake up tired or even depressed? Does it take you too long to gather the strength to get on your feet? If so, please don’t assume that this is your “fate” – not even if you’ve had this problem for years!

On the contrary, those of us who are energy-challenged when the alarm goes off – which includes somewhat more than half of the U. S. population – can take steps today that will make getting up a lot easier already tomorrow.

It would be a mistake, though, to overstate the promise. Not everybody’s problem can be solved overnight.

The roughly one percent of the U. S. population who are clinically depressed, as well as patients with other severe illnesses, are likely to need the services of qualified health professionals. But even for them, the following 14 strategies can be steps in the right direction.

Astonishing Energy Gains

Conversely, the chances of success should not be underestimated either. Success may come easily even to individuals who have given up hope of ever feeling energetic and happy when it’s time to get going.

A case in point is my wife. Ruth Tschudin had wasted up to an hour every morning in frustrating battles with herself to get onto her feet. The problem worsened over the years. Then, one morning, it was gone.

Here’s how her surprising turnaround came about. In the hope of getting rid of my own morning-fatigue problem, I (Hugo Tschudin) had investigated its causes and the remedies for it. The know-how I uncovered made it possible for me to triumph over my early-morning blahs.

Based on my research and experimentation I wrote a summary of the most effective strategies I had either discovered or developed on my own. I entitled it Wake Up to Abundant Energy: 113 Ways to Make it Easy to “Rise and Shine.”  I asked Ruth to proofread it, which she did that very evening.

An Overnight Success

On the following morning her deep-seated hang-up had vanished. To her utter astonishment (and mine!) it took her only two or three minutes to rise, and she got up with ease.
What had enabled her to reinvent herself as an “early riser” after decades of captivity in self-limiting beliefs? The following aspects may be at least part of the explanation:

•  She knew that my manuscript was based on months of research.
•  She knew that I had overcome my own early-morning problems with the strategies described in it.
•  My descriptions of the strategies convinced her that positive change was possible and that it was in her power to bring it about. 
Of my methods in Wake Up to Abundant Energy: 113 Ways to Make it Easy to “Rise and Shine,” some are for use upon waking up. They include a sequence of virtually effortless steps to prime mind and body for getting up and getting ready for the day’s activities. 

There is, however, no need to wait until tomorrow to take action. Proven strategies can be put into effect TODAY to get up with greater ease TOMORROW. 

Some of the best of them are presented below. Please use them to join the ranks of easy-risers. Now is the perfect time for you to start putting them into practice. Here’s your suggested action timetable. 

Right Now

(1) Stop aggravating your problem. Refrain from negative self-talk such as “I wake up tired every day” or “I’m always tired.” Don’t spread it to others either. Holding on to, and even broadcasting, such falsehoods can only hurt you. 

(2) Use positive reinforcement instead. Taking a lead from Coué, repeat an affirmation such as “I’m getting more and more energetic from the start of every day” as often as practical.  Declare it to yourself right now!  You don’t have to make an effort to believe it. The more often you repeat it, the more will it sink into your powerful subconscious mind and become a self-actualizing prophecy.  

3:00 P. M. 

(3) Avoid drinking caffeinated coffee or soft drinks after this time of day. Otherwise you are unlikely to get the restful sleep you need tonight to wake up refreshed tomorrow. 

(4) Experiment with your ideal caffeine-cut-off time, though. In rare individuals, caffeine has a stimulating effect for up to ten hours (or even longer). Other equally rare individuals can use it as a sleep aid.  

At Dinnertime

(5) Maintain good dinner habits. An overloaded, rebellious or growling digestive tract makes falling and staying asleep difficult, monopolizes much of the blood needed for nighttime brain and body repairs, and may necessitate bathroom trips. It may even cause sleep apnea (breathing trouble). More specifically, consider the following guidelines:

•  Eat early. Finish at least two hours before bedtime. 
•  Don’t stuff yourself.  Eat less. 
•  Avoid heavy, fatty and spicy food.
•  Chew food well -- preferably 30 times before swallowing it – to improve the use of important nutrients, make your digestion faster and easier, and reduce bloating and putrefaction. 

(6) Forego alcoholic nightcaps. Drink wine and spirits in moderation (if at all). As sedatives, they make falling asleep easier. But they minimize deep sleep (the phases during which most of the body’s energizing overhaul occurs). 

After Dinner

(7) Stay away from anything that’s exciting or troubling. TV programs such as fast-paced action movies or crime-scene reports arouse the nervous system and cause the secretion of the fight-or-flight hormones adrenaline and cortisol, thus putting you on alert rather than at ease. 

(8) Unwind with quiet “me-time.” Benefit from the calming effects of meditation, guided imagery, Yoga, progressive muscle relaxation, slow deep-breathing or other stress-busting techniques.  Or listen to soft music. 

(9) Switch to twilight. Dim the lights to encourage the production of the sleep-inducing hormone melatonin.  

At Bedtime

(10) Never go to bed at your “regular time.” Turn in only when you’re so tired that you can hardly keep awake. You may lose some sleep tonight but will fall asleep in less time and sleep much better than usual. 

(11) Don’t make any effort to fall asleep. Otherwise your adrenal glands will put your mind and body on alert, as described above. 

(12) Simply let go. Ease into somnolence. Silently repeat “mind empty... empty… empty” or “peace… peace… peace.” Or drone the Hindu and Buddhist chant “ohm… ohm… ohm.” Better perhaps for many: meditate or pray. 

(13) Put your worries to bed as well. Nip them in the bud. Relegate them to a “worry pad” to be kept on your night-table, and promise yourself to “worry about them tomorrow” — after a good night’s sleep. Chances are they will lose their sting overnight. Or your subconscious mind will come forth with great solutions. 

(14) Still can’t fall asleep? Don’t lose sleep over lost sleep. If you just don’t panic, you’ll function surprisingly well after an insomnious night. And you’ll sleep like a log the night thereafter.    

Take the plunge. There are many other methods to boost one’s energy and mood levels in the morning. You’ll find them elsewhere in EnergizingLife.com now and in future additions. But we suggest that you begin using the above 14 strategies right away. Chances are you’ll be glad you did when it’s time to get up tomorrow