Three Steps To Wake Up Energized And Prevent Falls

Waking up alert and energized is essential for preventing falls and maintaining the stamina to follow through on your bone-building habits. Fortunately, a study published in the journal Nature Communications has identified three factors that can make a measurable difference in your daily wakefulness.

In this article, you'll learn about the correlation between your sleep quality and the risk of falls. Then you'll discover three factors that improve alertness and energy, and how to apply them to improve your sleep, boost your energy, and protect your bones.

Why Waking Up Energized Matters

Good sleep is about more than how you will feel the next day. Scientific studies have confirmed that grogginess can have serious consequences.

A 2017 study with data from the Korean Community Health Survey of 2011 compared short sleep duration and falls among 55,654 individuals aged 65 years and older. The researchers adjusted the results to account for differences between participants, including age, sex, marital status, stress, and health status. Even with these complicating factors accounted for, their analysis found that those who slept five hours or less per night had a significantly higher risk for injury from falling. They also observed a slightly increased risk of falling among those who slept more than eight hours per night.¹

A second study, published in 2021, examined the relationship between sleep quality and falls. This retrospective, cross-sectional study used population-based data from the 2018 Korean Community Health Survey on 201,700 participants.²

Using sleep quality evaluation data, they compared the 2,499 participants who experienced at least one fall to the 199,201 who did not over the 12-month study period.

The researchers found that poor sleep quality caused by short sleep duration was a risk factor for falls. They also found that increased sleep disturbances may contribute to an increased risk.²

Synopsis

Two studies found that sleep duration and quality significantly influenced participants' risk of falling. This indicates that being alert and well-rested is critical for preventing falls and fractures.

Study Finds Three Factors That Predict Morning Alertness

A study published in 2022 in the journal Nature Communications identified three factors that predict morning alertness. The study's 833 participants included both identical twins and unrelated adults.

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For two weeks, participants consumed one of several standardized breakfasts, wore accelerometers to track physical activity, and recorded their food intake and alertness level at multiple intervals after each meal.

The researchers observed that differences in behavior correlated with different outcomes between genetically identical twins. This led them to conclude that morning alertness is not a genetically determined trait.³

Synopsis

In this study, 833 participants ate standardized breakfasts, wore accelerometers to track activity, and recorded food intake and alertness levels. Identical twins with different behaviors had different morning alertness levels, allowing researchers to rule out genetic determination.

1. Length And Timing Of Sleep

The study found two sleep conditions associated with greater next-morning alertness. Participants who slept longer than they typically do tended to have higher next-morning alertness.³

Similarly, waking up later than usual was also associated with more wakefulness, even when the duration of sleep was the same. Sleep onset showed a similar effect: participants who went to bed later than they usually did were more likely to experience greater morning alertness.³

The researchers concluded from this data that sleeping longer and/or later than typical may increase next-morning alertness.³

Synopsis

Participants who slept longer, woke up later, and went to bed later than usual had higher levels of next-morning alertness.

2. Exercise The Day Before

The study authors used accelerometers to accurately measure each participant's physical activity during the study. The accelerometer data showed that the amount of the prior day’s physical activity also predicted morning alertness.

The researchers considered the possibility that exercise was having the effect of improving the length or quality of sleep. However, they found that even when accounting for the amount of sleep, prior-day exercise independently influenced alertness. ³

They concluded that physical activity levels the preceding day are an independent factor that can enhance next-day alertness.³

Synopsis

Researchers measured participants' physical activity levels with accelerometers and found that prior-day physical activity predicted alertness. They found this to be true independent of the amount of sleep a participant got. Exercise is an independent factor that influences next-day alertness.

3. Morning Stretching: A Simple Way To Boost Alertness

Stretching immediately after getting out of bed can be a powerful, low-effort strategy for enhancing both physical readiness and mental alertness. When you stretch after waking up, your nervous system becomes more active, leading to enhanced blood circulation and increased oxygen delivery throughout the body. This helps reduce sleep inertia, which is the grogginess that can linger after getting out of bed, while promoting a sense of clarity and readiness. Stretching also prompts the release of endorphins and serotonin, which support emotional well-being and stress reduction, setting a positive mental tone for the day.

In addition to the psychological and neurological benefits, stretching activates major muscle groups, improves posture, and supports mobility—key factors in maintaining physical balance and reducing fall risk.

A study found that consistent stretching over several months significantly improved sleep quality, reduced time to fall asleep, and lowered anxiety levels, even in individuals with chronic insomnia, compared to those who received no intervention.⁴

Low-intensity stretching has also been shown to promote relaxation through favorable brainwave and autonomic nervous system responses, without the stress activation seen with more intense stretching.⁵

Starting your day with a few gentle stretches takes very little time but delivers powerful results. It helps your body wake up gradually and primes your mind for focused activity, two essential tools for preventing falls and staying energized throughout the day. Even a few minutes can help you wake with greater clarity, mobility, and readiness—key to preventing falls and supporting sustained energy throughout the day.

Synopsis

Stretching right after getting out of bed is a simple yet powerful way to boost both physical and mental alertness. It activates the nervous system, increases blood flow and oxygen delivery, and reduces grogginess, helping you start the day with clarity and focus. Stretching also promotes the release of feel-good chemicals like endorphins and serotonin, enhancing mood and reducing stress. Studies show that regular, low-intensity stretching improves sleep quality, lowers anxiety, and encourages a relaxed yet alert state. Just a few minutes of gentle stretching each morning can improve posture, support mobility, and reduce the risk of falls—setting a positive tone for the entire day.

What This Means To You

Staying energized and alert in the morning isn’t just about feeling good. It’s essential for preventing falls and protecting your bones.

The same daily habits that boost alertness, like quality sleep, regular physical activity, and morning stretching, also build the foundation for strong, resilient bones. These simple, natural strategies support balance, mobility, and long-term bone health.

SaveTrainer makes it easy to put these habits into action. One of the most popular stretching classes, Total Body Stretch In 7, guides you through a full-body routine in just seven minutes, helping you start the day refreshed and limber. You’ll also find targeted sessions such as Hip Joint & Socket Stretches, Lower Back Pain Corrector Stretches, Lower Body Stretch, and more, all designed to release stiffness, improve posture, and support your bone health.

With SaveTrainer, you can strengthen your bones, improve your mobility, and feel your best—without drugs, stress, or guesswork. You can even try it free for 14 days and experience the difference for yourself. Take the first step toward a healthier, more energized you with SaveTrainer today. Try it risk-free now →

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