
We have all had those mornings when the thought of leaving the warmth of our bed feels impossible. For some, it is simply the natural reluctance to start the day, but for others, this feeling can be overwhelming. This is known as Dysania, the persistent difficulty of getting out of bed, often linked to fatigue, stress, or even underlying health conditions such as anxiety or depression.
While it is tempting to hit the snooze button repeatedly, finding ways to gently wake up both body and mind can make all the difference. This is where Pilates, nutrition, and better sleep habits can be a game changer.
Why Do We Struggle to Get Up?
There are many reasons why getting up in the morning feels like a battle. Poor sleep quality, an irregular sleep schedule, chronic stress, and low energy levels can all contribute. The colder, darker months can make it even harder, as our body naturally wants to stay in a restful state.
If this sounds familiar, know that you are not alone. The key to tackling Dysania is to develop a morning routine that encourages movement, circulation, and mental clarity—without the shock factor of a harsh alarm and a rushed start.
Pilates Inspired Morning Routine
Starting the day with gentle movement rather than forcing yourself out of bed can shift your energy levels. Here is a simple bed-based Pilates routine to ease into the day and shake off that sluggish feeling.
✔ Breath Awareness – Lying in bed, take deep belly breaths, feeling the rise and fall of your breath. This helps bring oxygen into the body and prepares your mind to wake up.
✔ Spinal Rolls – Still lying down, bend your knees and gently rock your lower spine from side to side. This releases tension and wakes up the back muscles.
✔ Knee Hugs – Hug one knee at a time towards your chest, holding for a few breaths. This helps stretch out the lower back and engages the core slightly.
✔ Toe Taps – With knees bent, engage your centre and lift one foot at a time in a controlled motion. This starts to activate the deep core muscles, helping to bring energy into the body.
✔ Seated Spine Stretch – Once you sit up, take a moment to stretch forward, allowing the spine to lengthen and the body to fully wake up.
The beauty of this morning Pilates routine is that it does not require a mat, special equipment, or even the need to leave your bed immediately. It is about gradual activation rather than an abrupt transition from sleep to full activity.
Nutrition for Morning Energy
What you eat also plays a crucial role in how easily you wake up. If your body lacks the right nutrients, you may feel groggy, fatigued, and unmotivated to start the day. Here are some key nutritional factors to consider:
🥑 Magnesium for Restful Sleep and Energy – Magnesium is essential for muscle relaxation, nervous system regulation, and deep sleep. If you often wake up feeling drained, low magnesium levels could be a factor. Foods rich in magnesium include:
Nuts and seeds (almonds, cashews, pumpkin seeds)
Leafy greens (spinach, kale)
Dark chocolate (a great excuse for a treat!)
Avocados
Bananas
☕ Limit Caffeine Before Bed – While coffee is a morning ritual for many, having too much caffeine late in the day can disrupt sleep quality. Try switching to herbal teas in the evening and saving coffee for when you are already awake and moving.
🥚 Protein for Sustained Energy – A breakfast rich in protein and healthy fats can help stabilise blood sugar levels and prevent mid-morning crashes. Think eggs, Greek yoghurt, nuts, or a smoothie with protein powder.
🍇 Hydration is Key – Dehydration can contribute to morning fatigue. Start your day with a glass of water before reaching for coffee to kickstart your metabolism and rehydrate after hours of sleep.
Setting Yourself Up for Success
If Dysania is a regular struggle, here are some additional tips to support your mornings:
✨ Prioritise Good Sleep – A consistent bedtime, a dark room, and reducing screen time before bed can make waking up easier.
✨ Expose Yourself to Natural Light – As soon as you wake up, open the curtains or step outside for a few minutes to regulate your circadian rhythm.
✨ Plan a Morning Ritual You Enjoy – Having something to look forward to—whether it is a Pilates session, a favourite breakfast, or a quiet coffee moment—can help motivate you to get up.
✨ Start Slow and Build Up – Do not pressure yourself into high-intensity workouts if your energy levels are low. Start with gentle movement, like Pilates, and work towards a more active routine when you feel ready.
Final Thoughts
Waking up is not always easy, and for some, it is a real challenge. But rather than fighting against your body, try working with it. A mindful, movement-based start to the day, combined with the right nutrition, can transform how you feel, setting you up for a better mood, increased energy, and a sense of accomplishment before the day has even begun.
Next time you find yourself struggling with Dysania, remember that a few simple Pilates movements in bed and a magnesium-rich diet might be all you need to get going.
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