How to Wake Up Refreshed – Even in the Dead of Winter

This time of year, the days are short and the nights are long. You might find yourself having a little more trouble waking up in the mornings. But hiding under the warm covers when it’s chilly outside isn't always a sign of being lazy or deterring the start of your day.

There's something else at play.

Every day, as it gets darker a little earlier each day, your body produces slightly more melatonin, a hormone that helps you sleep. During the summertime, when the sun rises earlier, you're exposed to the natural light earlier in the day making it easier to roll out of bed. But in the wintertime, when the sun rises later, you may find it harder to spring out of bed in the morning.

But alas, the day is awaiting your presence so you’ll have to get up at some point! Here are three of our best tips to help you do just that.

1. Start With a Glass of Water

This sounds deceivingly simple, but it really works! Sipping on some water as soon as you wake up helps to jumpstart your body. And once your body gets going, crawling back into bed seems a little less tempting.

Plan ahead the night before and set out a glass of water on your nightstand. If plain old water doesn't excite you, try squeezing in some fresh lemon juice or a mint leaf. This simple trick also helps to wake up your digestive system and get it moving for the day.

2. Have Something to Look Forward to in the Morning

Have you ever planned a vacation and couldn’t wait to wake up in the morning to get going? The same thing applies in our everyday lives. It's much easier to hop out of bed when there's something exciting you’re looking forward to.

Now, we know you can't have a Disneyland vacation planned out every morning, but there are plenty of other ways to make each morning enjoyable, including:

  • looking forward to your favorite breakfast
  • enjoying that warm cup of coffee or tea
  • a nice hot shower with that special, luxurious soap
  • your morning exercise routine or yoga stretches

Whatever it is, create a morning routine that includes something you can look forward to each morning.

3. Enjoy Your Favorite Essential Oils

Love the smell of essential oils? If you don’t have a diffuser, you’re definitely missing out! Waking up to the smell of energy-inducing, mind-boosting essential oils is an amazing way to start the day.

Don’t be afraid to get a little extra indulgent with this morning routine:

  1. Place an essential oils diffuser by your bed, and connect it to a timer.
  2. Set the timer to start about five minutes before your wake-up time.
  3. Prefill your diffuser with water and your favorite scents. We recommend invigorating oils, like peppermint, citrus, or eucalyptus.

There you go! You're all set for a morning aromatherapy wake-up call.

Wake Up Feeling Refreshed and Ready to Go

Even though winter brings with it some cold, dark days, you don’t have to resist getting out of bed. It’s perfectly okay to enjoy the cozy covers while you’re in them, but when it’s time to get up, you’ll have something to look forward to! Try out one of these three tips so you can wake up feeling refreshed all season long.

Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


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