An expert has outlined how a drink that costs pennies is one way to help you get a good night’s sleep and wake up “feeling energised”. With cold mornings lingering in the early weeks of 2025, feeling motivated first thing can feel difficult.
But Burak Özdemir, founder of Online Alarm Kur, said that, by starting your day on a positive note, you can boost your morning motivation, helping you feel brighter throughout the day.
How to wake up feeling energised
Take advantage of the darker evenings
In colder months, it can be harder to get up in the morning, but winter also brings earlier evenings and the perfect opportunity to unwind sooner. Lean into these, dim the lights earlier and disconnect from screens an hour or two before you go to sleep. This simple routine helps to promote relaxation and prepares your body for a restful night’s sleep.
For an extra boost in your bedtime routine, try sipping on herbal teas. A warm drink is especially comforting on colder nights. Peppermint tea is not only great for helping digestion but also helps muscles relax – making it a great caffeine-free option for the evening.
If you need more help drifting off, chamomile tea can be an excellent choice. Research has found it offers mild sedative effects and improves sleep quality. Both offer budget-friendly options for helping to wind down, too, with boxes available for as little as £1.75 in supermarkets – equating to just 4p per cup.
By making the most of the evenings, you can create a soothing environment that encourages better sleep – helping you feel brighter and more refreshed.
Despite the cold outside, cold showers are key
When it’s cold outside, it’s natural to feel a strong urge to stay in bed, where it is warm and cosy. However, starting the day off with a cold shower can be a game changer for energy levels and your overall well-being.
Cold showers may seem daunting, especially on a frosty morning, but they offer great, revitalising benefits. Studies have found that cold water can boost circulation, enhance alertness, and even elevate your mood by boosting endorphins.
To ease into the habit, consider incorporating it into your shower routine by slowly lowering the temperature for the last 30 seconds of your morning shower and gradually extending the time under cold water until it becomes your go-to each morning. This approach can help your body adjust while still helping you feel refreshed and overcome any lingering fatigue.
Add 100-130 BPM songs to your morning playlist
Music can be a great motivator and when it comes to helping boost your mood and shaking off sleepiness in the morning, it’s no different. Research shows that the tempo of the music we listen to can significantly impact our energy levels. Studies reveal that songs with a BPM (beats per minute) of 100-130 are optimal for helping you to wake up—energising you without overwhelming you first thing.
For pop lovers, Sabrina Carpenter’s number one hit, Taste, has a tempo of 113 BPM , perfectly within the range to give you that morning energy boost. For fans of more classic songs, Earth, Wind & Fire’s 1978 hit, September, clocks in at 126 BPM, and also ensures a positive and motivated start to the day.
Make an energy-fuelled breakfast
Bananas have been found to be a great source of natural energy, packed full of potassium, vitamins, and fibre—which is key to stabilising and maintaining energy levels in the body. Plus, they’re a perfect on-the-go snack for those who are in a rush on their morning commute.
Complex carbohydrates such as fibre provide the slow-release energy our bodies need to keep us motivated throughout the day. In the mornings, opting for oatmeal over sugary cereals can make all the difference. While sugary options might give you a quick boost, they can lead to blood sugar spikes and a mid-morning energy crash. Whereas oatmeal offers a warm and comforting start—perfect for chilly mornings.
If you prefer toast, swap out processed grains like white bread, for wholegrains for similar effects. Top it with eggs and avocado for a balanced, energy-boosting breakfast that’ll keep you satisfied until lunchtime.
Place your alarm across the room
Sometimes, getting out of bed can feel like a struggle, especially when you don’t feel energised or ready to start the day. A simple yet effective strategy is to place your alarm clock or phone across the room rather than on your bedside table.
This small change forces you to physically get up to turn it off, breaking the temptation to hit snooze and roll over for a few more minutes of sleep. Once you’re on your feet, it’s much easier to stay up and get your day going. Plus, you’ll avoid the rush that comes with oversleeping and give yourself time to fully wake up and prepare for the day ahead.