Struggle to Wake Up? Try These Ayurvedic Tips

If you struggle to wake up feeling refreshed, you’re not alone. No matter how much sleep you get, grogginess can linger. But Ayurveda offers small, simple rituals, many of them free, that can gently refresh your mornings.

In Ayurveda, a consistent daily routine (Dinacharya) helps create balance by aligning the body with nature’s rhythms. Waking, eating, and resting at regular times supports digestion, energy levels, and overall wellbeing. If you struggle to wake up , following a steady routine can regulate your internal clock, making mornings feel less exhausting and more energised. These small daily patterns reduce stress, improve sleep quality, and bring a sense of ease—helping you feel more grounded and refreshed each day.

If you feel sluggish in the morning, a glass of warm water with lemon can work wonders. It hydrates your body, wakes up your digestion and helps flush out toxins - setting you up for a lighter, brighter day.

If you struggle to wake up, stepping into natural light first thing in the morning helps reset your body clock. Even just 5-10 minutes of morning sun boosts your mood, energy levels and even helps you sleep better at night.

Make it your own: Sit by a sunny window, enjoy your morning tea outside, or take a short walk - whatever feels good.

Breathwork is a natural way to feel more awake. Try 3-Part Breath (Dirga Pranayama) to gently increase oxygen flow and clear morning grogginess.

How to Practice:

• Sit comfortably and take a slow, deep breath into your belly.

• Expand the breath into your ribcage, then into your chest.

• Slowly exhale, releasing the breath from your chest, ribs and belly.

• Repeat for 1-2 minutes, breathing deeply and fully.

Why it helps? This calming, gentle breathwork oxygenates your body, clears mental fog and gives you a steady, grounded start to the day.

Before hopping in the shower, try dry brushing (Garshana) to boost circulation and wake up your skin. Follow with a quick oil massage (Abhyanga) using organic Jojoba Oil or Really Good Muscle and Joints Oil - a small act of self-care that nourishes your body and energises your senses.

Make it your own: Even just a quick foot massage before your shower can feel amazing!

If restless sleep is the reason you struggle to wake up, try Left Nostril Breathing (Chandra Bhedana) before bed. It’s a simple way to calm the nervous system and ease into deep sleep.

How to Practice:

• Close your right nostril with your thumb.

• Slowly inhale through your left nostril.

• Close your left nostril and exhale through your right nostril.

• Repeat for 3-5 minutes before bed.

Why it helps? This gentle practice lowers stress hormones & relaxes the mind, helping you drift off easily.

A simple foot and scalp massage before bed using Organic Jojoba Oil can help you fall asleep faster and wake up feeling more refreshed.

Make it your own: Even rubbing a little oil into your temples can feel grounding and comforting.

If you often struggle to wake up because your sleep feels restless, gently massaging a few Marma points (Ayurvedic pressure points) before bed can make a difference.

Try these for relaxation:

• Third Eye (Sthapani): Light pressure between the eyebrows helps ease mental tension.

• Palm Centre (Talahridaya): Pressing the centre of your palm calms nervous energy.

• Between Thumb and Index Finger (Kshipra): Massaging this point soothes stress and helps you unwind.

Make it your own: Just 1-2 minutes of gentle pressure can help signal to your body that it’s time to rest.

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If mornings feel like a struggle, remember—it’s not about overhauling everything or pushing yourself too hard. Small, gentle changes make the biggest difference. Try just one or two of these rituals & notice how they transform your mornings. Ayurveda is about nurturing yourself with ease, so start where it feels right & be kind to yourself.