Just like last year, the first month of winter in the southern hemisphere has arrived with an icy blast. Although I’m a lark, the long, cold nights have been encouraging me to stay cocooned beneath the toasty bedcovers. In fact, there have been a few mornings when I have opened my eyes, only to close them and fall back to sleep for another 45 minutes.

Getting up later means working well into the night. However, my late nights and wake ups are not in sync with the season.

After all, winter is a time to reflect, nourish and retreat.

Ideally, I should be waking early and going to bed early.

Thankfully, I’ve found some nifty ways to remedy the situation.

So whether you’re an early bird or a night owl, or have a crappy night’s sleep, here are 13 simple and natural ways that can help you to wake up on a bright note in winter.

1. Drink warm tea that helps you sleep

Each night, I drink a warm cup of organic herbal tea at least an hour before going to bed. For me, that’s usually soothing chamomile and lavender, a turmeric latte with good quality coconut milk, or an ambrosial vanilla chai. Sometimes it’s simply some warm water with a slice of ginger.

Not only is it warming and relaxing, it helps me stay hydrated under those extra layers. Remember, sleep time is the longest period when fluid isn’t consumed.

Plus, drinking warm tea an hour before going to sleep means that I don’t wake up bleary-eyed in the middle of the night to visit the loo. That said, everyone’s bladder is different.

2. Layer wisely at bedtime

I wear enough to bed so that I feel warm, but not so that I overheat under the bedcovers. I wear long-sleeved cotton or bamboo PJs, have a cosy quilt, which can be adjusted according to the seasons, and have a reversible wool underlay on my bed.

Depending on what kind of heating system you have, turn the heater off or right back. It also saves on power.

3. Set your internal alarm clock

Something else I do before going to bed is set an intention of what time I would like to wake up. For instance, just before drifting off to sleep I might say, “I am waking up at 7.20 tomorrow morning.” I only say it once, there’s no expectation. Mostly, it’s about tuning in to my in-built alarm clock.

Admittedly, it takes practice. It also helps if your times are fairly consistent to help get into a routine. If they are too extreme, say, an hour or two before you would normally wake up, it’s likely you’ll sleep through.

If I absolutely need to, particularly for going to early morning appointments, I set an alarm, be it a phone or clock. That said, I often find that I wake up too early in anticipation of having to get up on time. It also means I won’t necessarily get a restful night’s sleep.

Personally, I find digital alarms to be a jolt to the system. At the same time, I have an alarm clock and my phone on the other side of the room. That means I have to get out of bed to turn them off.

4. Breathe deep

On waking up, if your eyelids are heavy and your brain feels foggy, take at least three long, deep, conscious breaths. Through your nose, inhale all the way from your lower belly and up into the top of your chest and lungs. Then exhale through the nose, reversing the breath from the chest and down into to your belly. If you can, build it up to five or more long, deep breaths.

5. Wake up with energised breathwork

For me, a good round of energised breathwork, or pranayama, instantly clears any brain fog. There are several simple and effective techniques you can do, but alternate nostril breathing is one of my go-tos, especially when short on time.

How to do alternate nostril breathing

Also known as Nadi Shodhana, alternate nostril breathing can be used any time of the day for a natural pick-me-up. There are a few variations with this, such as how long you inhale, hold and exhale for, or even how you alternate the breathing.

The simplest way to start is to close your right nostril off with the right thumb while breathing in through the left nostril. Hold the breath briefly, then as you place your right index finger over your left nostril, you release the right thumb and exhale through your right nostril. Continue to alternate like this between the right and left nostrils.

It’s often suggested the last exhalation should always be on the left. Given the nature of this, it’s also a good idea to have some tissues or a hanky nearby.

6. Smile

Unless you’ve had a fabulous dream, or an incredible lovemaking session, sadly not many of us tend to wake up smiling. Our heads are usually geared towards what we have to do and where we have to be.

Not only does smiling help you mentally, it also helps wake up the face muscles and gets the blood circulating. It radiates an inner warmth, especially when focused on the heart.

Try smiling broadly at least three times and hold each one for a count of 10. The bigger the smile, the better you feel.

7. Avoid checking electronic devices first thing

Hands up who checks their phone as soon as they wake up? Plus, who has it next to their bed? To get off to a brighter and more productive start, avoid checking any electronic device first thing. If you do, you’re already putting yourself in a stress mode, thinking about what you need to get done, let alone taking on other people’s needs, wants, etc.

Taking some time for yourself in the morning allows you to collect your thoughts and be present. Besides, if something is urgent, people usually call.

8. Meditate

I meditate for at least 20 minutes daily, sitting upright, not lying down. Obviously, meditation can take many forms. This can be anything from eye gazing (focusing on an object or gazing into your eyes in the mirror) and deep breathing, to closed-eye and sound vibration. I always feel crystal clear and more productive.

9. Detox Ayurveda style

Despite some mixed views, before I have brekky I do the Ayurvedic practice of oil pulling with some organic cold-pressed coconut oil. Coconut oil is antibacterial and pulls out any toxins in your mouth, hence why it’s suggested for improving gum and teeth health.

I swish a heaped teaspoonful (although most suggest a tablespoon) in my mouth for between 10 and 20 minutes, while getting ready for the day. Given it’s pulling toxins out, don’t swallow it. I find it’s best to spit the coconut oil into a bin or outside in the garden, not down the sink or drain. It’s prone to solidifying and can clog pipes.

10. Drink warm lemon water

An oldie but goodie, the first thing I drink each day is warm water with a slice of lemon. Although lemon is technically more cooling for the body, it’s also cleansing and alkalising. It literally wakes the body up, particularly the liver and digestive system, and is terrific for warding off those winter lurgies. Warm lemon water has infinite benefits.

11. Sing or chant to your heart’s content

Sing, hum or chant to warm the vocal chords up, whether you’re a shower singer or not. It’s a terrific and instant mood shifter. That said, it’s best to do after drinking some fluid so your morning voice doesn’t sound too groggy or crack.

I’m a big fan of chanting, especially in winter, by way of using different sounds/tones for each of the seven chakras. Often referred to as ‘vocal yoga’, I start off by taking three deep breaths, then use the appropriate sound that resonates with the root chakra and work my way up to the crown. For each chakra, I aim to do at least three chants that correspond to it.

Interestingly, I often end up singing throughout the day.

For some terrific and easy-to-follow chakra toning exercises, Australian sound healer and vocalist Daniel Coates (also known as Suntara) works with pure sounds and using the power of the voice as a means of healing and removing any energetic blocks.

12. Take a James Bond shower

Standing under a steaming hot shower in winter can be hard to leave. Instead, I have a quick shower. And by quick, I mean a four-minute shower that alternates from mostly warm to suddenly cold, especially when I don’t need to wash my hair.

During what is often known as a James Bond Shower (no, Daniel Craig is not included), I have a waterproof egg timer on top of the shower screen to help keep track of time. Not only is my slightly adapted version invigorating, it helps cut down on water usage.

13. Tap your body

Body tapping from head-to-toe is a great way to wake up the meridians and get the energy flowing. As taught by Sharon Bolt and Joseph Callender, as part of their Shamanic Energy Training, I start off with tapping the left shoulder and gradually work my way down my arm, then back up to the left armpit. I then repeat this on the right arm, and progressively tap down the front and back of my body before tapping the legs and feet.

Given the number of tips presented here, I usually do an average of three of them each day. Try one and gradually build from there.

Like anything, it’s about doing what works for you.