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by Glen Depke, Traditional Naturopath

I hear it all the time from clients, “I wake up after sleeping and I’m still exhausted.

This is often frustrating to most and long term, this can be downright hopeless for some.

So how can you change the way you feel when you wake up?

Are you thinking, “does Glen have an answer here?”

Thankfully, yes!

First let me explain something that should be happening during the first hour of your waking day that you likely have not heard about before.

This is your cortisol awakening response or CAR.

I know that you have heard me talk about cortisol many times in the past. After all, it is your body’s primary response to stress and I know you know what stress is.

Well, the cortisol awakening response or CAR, as will be referred in the rest of this article, is a different look at cortisol. You see, when your body is setting itself up to wake up in the morning, your cortisol begins to rise. This is one of the highest cortisol responses of your day.

Except for what should come next.

About 30 minutes after you wake up, your cortisol should peak once again. Hitting the true highest natural and normal cortisol response of the day.

Interestingly enough, this will then lower approximately 30 minutes after the peak. So in essence your cortisol should have a quick peak in your first hour after waking in the morning.

This plays a significant role in hormones and energy for the rest of your day.

Who would have thought that this first hour of your waking day was so important?

Unfortunately many people, perhaps yourself, do not enjoy a healthy CAR, thus leaving your depleted in the morning and often creating the same less than optimal energy throughout your day.

The kicker here is that will often lead into less than optimal sleep patterns as well, thus leaving you stuck in this pattern.

You know, you’re stuck in the hamster wheel, seemingly never a way out.

BUT, what if there is something you can do to help stimulate your CAR?

AND, better yet, what if it ONLY took about 90 seconds?

Sounds too good to be true…

Well, it is true!

There is a way that you can increase your CAR and it only takes 90 seconds.

After all, your want to wake up quicker and easier, have more energy throughout the day and get a better nights sleep…right?

Of course you do!

To help hit your peak for your CAR, you can do a short burst training within 10 minutes of getting up.

Burst training is basically performing some time of movement (exercise) to an extreme for 30 seconds, followed by 60 seconds of casual movement.

I do this personally in the morning almost immediately after waking up to enjoy the benefits immediately as well as throughout my entire day.

My choice for the burst is jumping jacks. I start with doing 30 seconds of jumping jacks as fast as humanely possible for 39 seconds and typically get about 55 to 60 jumping jacks in within the time frame.

After the burst is complete, I simply walk in place casually for 60 seconds.

And wallah, I’m done!

This helps stimulate the CAR, which helps stimulate your day.

You do not have to do jumping jacks, you just have to pick something that you can achieve that high intensity for a short period. Maybe you have a treadmill at home and you can sprint for 30 seconds, or an elliptical, where you can go crazy for you burst.

You get the picture.

I like the jumping jacks because I can do them anywhere; at home, when I travel, if we’re at friends. They require zero equipment and very little room.

Watch Me Burst Train Here

And of course the casual walking in place is a piece of cake.

Of course I have to mention the typical disclaimer. Before you begin any type of exercise routing, including this 90 second burst training, you should first discuss this with your doctor to be sure you are in proper condition to incorporate this as a daily routine.

Now if your thinking, there’s no way I can do this in such a short time after waking.

I would actually say, that’s exactly why your should be doing it.

Enjoy stimulating your CAR, stimulating your day and stimulating your overall rhythms, thus enhancing your sleep.

It is truly a win/win situation for you.

And remember, this needs to happen within the first 10 minutes of waking up.


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