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How to sleep better at night naturally and feel energized

Unfortunately, in the modern world, people are not getting a good night’s sleep and find it very difficult to get out of their bed in the morning. How to sleep better at night naturally, wake up, and feel energized?

In this article, I will share with you some simple, actionable tips that you can implement right away in your life to be more productive and feel energetic every morning.

Not too long ago I was driving a car in the morning, there was a pedestrian crossing the road. He was wearing dark boots and a shirt; obviously, he was going to his office, and he was holding a cup of coffee and looked like a zombie.

It was quite clear that he was having the drink to energize himself, and it was just as clear that it is not going to help him.

Very often, people don’t feel energetic in the morning because they couldn’t fall asleep easily and get relaxed the night before. How to make sure it does not happen to you?

1) Use Dim Light 1 Hour Before You Sleep

Naturally, we human beings are programmed by the natural daylight; whether we are active or we need to fall asleep. But, because of the light bulbs and all the screens that we have in the modern-day, the natural program was broken.

When you look at the bright lights all around in your house, your brain receives signals that it is daytime. And therefore, even when you turn the lights off and go to bed, it still takes quite a considerable amount of time for your body to reprogram the natural chemistry to fall asleep.

dim light

Use the dim light, and also, if possible, try to avoid looking at the screens of your gadgets one hour before you plan to sleep, because it is still the same bright light – it is a simple recommendation, yet super-effective!

2) Use The Breathing Technique

Even professional athletes have this problem; because of the competitions they have the next day, they feel nervous, stressed, and they cannot fall asleep the night before.

I’d like to tell you about the training that I passed through:

When I was on my way to becoming a chess grandmaster, I was also trained by various psychologists and specialists on this – how to handle stress, and how to fall asleep and relax easily.

There was a psychologist who worked with sportsmen. She was a professional that helped them get through this. The method she used was simple. The foundation of this method is to use the breathing pattern of a sleeping person.


When you do so, you tune your brain to sleep. It is that simple! How do you do that?

When you are active (doing some work), you breathe in and breathe out actively. When you are sleeping, you breathe in and breathe out slowly, and also, you make a pause after you breathe out. It is a little pause, but anyway you make it.

Therefore, when you are trying to fall asleep, try to have the same breathing pattern, deliberately: breathe in, breathe out, pause for 1-2 seconds, repeat the process.

This reduces the heartbeat rate and helps your body to truly relax.

3) Watch Your Thoughts

Sometimes you cannot fall asleep because of the different thoughts you have – it may be about something important that you have to do the next day or the experience about today. What to do about them?

Here you can use a meditative technique – imagine your thoughts being the clouds in the sky. Don’t try to get rid of them, rather just observe them, and let them go away.


For example, if you are thinking “I should do this task tomorrow”, you don’t have to fight against this thought, but just observe it and let it pass like the clouds.

Doing so helps your brain to get rid of such unnecessary thoughts (at this time of the day, when you are trying to sleep).

4) Program Yourself For The Time You Want To Wake Up

If you give a clear command to your brain, for example: “I need to wake up at 7 a.m. tomorrow”, it is very likely that this will be the exact time you wake up. These natural mechanisms work perfectly.

Why is that important to give this command to your brain, instead of just relying on an alarm clock?

You probably know that we have different phases of sleep:

  1. Rapid eye movement (REM) – dreaming in the sleep
  2. Non-rapid eye movement (NREM) – a dreamless sleep

Naturally, you wake up at the end of this cycle. But, an alarm clock interrupts the natural cycle.

While you are dreaming about something in your sleep, i.e. during the REM phase, the alarm clock interrupts the cycle abruptly, and you wake up feeling disorganized.

wake up

You may not even understand what is going on for the first few seconds after you wake up. This is because of the interruption in the natural sleeping phase.

Whereas, when you give a clear command to your brain (before going to sleep) that you need to wake up at a certain time in the morning, your brain will know the time to finalize the cycle, so that it will come to an end naturally, and therefore, you wake up feeling good and energized.

5) Use Your Goals To Motivate You To Wake Up

Napoleon Bonaparte, the famous French Emperor, was sleeping for only 4 hours a day, and yet he was super-energetic. How is that possible?

That’s because the goals and dreams that he had in his life motivated him. He wanted to conquer the world! 😊 Similarly, even guys like Elon Musk or Bill Gates, are super-energetic even though they work a lot and sleep for a very little amount of time.

Therefore, have some goals that inspire you so that you can’t wait to get up in the morning. Have something to look forward to, such that when you wake up, you can’t wait to get your hands on these inspirational tasks.

If you don’t have such major goals to inspire you, you may even have some small goals.

For example, I know a couple who are fans of fresh juices and a healthy lifestyle in general.


They bought a blender machine that can make fresh juices, and they made a ritual that every morning they drink a glass of fresh juice. They were so excited about it that it helped them to get out of their bed more easily because they wanted to drink fresh juice.

It may seem overly simplistic because you are not that much motivated by drinking fresh juice, but you can find something similar that motivates you.

These are my tips for you to wake up, feel energetic, and feel awesome every day of your life. I hope it helps, and please comment below what you think about them. 😊

Igor Smirnov

Igor Smirnov

Psychologist, blogger, chess Grandmaster, Internet entrepreneur. Follow Igor on Facebook

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