Key takeaways
- Starting the day with water helps combat dehydration-related tiredness, while simple movements like stretching or light exercise can increase blood flow and help the body transition from sleep to wakefulness.
- Resisting the urge to hit snooze prevents sleep inertia, the groggy confusion that occurs when a person tries to fall back asleep after the alarm goes off.
- Establishing consistent sleep habits at night is also an effective way to feel energized in the morning.
There are several ways a person can attempt to feel more energetic in the morning. This can include good sleeping habits, as well as morning routines that involve stretching, breathing, and drinking water.
If a person regularly feels tired even after quality sleep, it is best to contact a healthcare professional. They can help determine whether there is an underlying cause.
Read on to discover tips for helping increase energy after waking up.
Drinking water first thing in the morning helps provide their body with the hydration it needs to start the day.
Tiredness is a symptom of dehydration, so drinking water may help combat this in the morning.
Performing simple stretches helps warm up the muscles and promote circulation in the body.
Stretching or performing some simple yoga poses may help a person feel more awake in the morning.
Exercise while tired may not sound appealing, but it can increase the production of serotonin and norepinephrine, which can help make a person feel more alert. The workout does not have to be intense.
Simple activities, such as a short brisk walk, dancing to music, or even a few jumping jacks, can help get the heart and breathing rate up, which can wake the body up faster.
Breathing exercises can
Long, deep breaths or guided breathing techniques may help someone feel
When someone wakes up to an abrupt alarm, the temptation to snooze for a few extra minutes may feel good, but it could make them feel more tired when they wake up again.
As they try to fall back asleep, they are unlikely to feel the benefits of rest, and may instead experience sleep inertia. This is the feeling of confusion and fatigue after waking up. It generally does not last more than
For many people, it may be better to immediately get out of bed and start their day when the alarm clock goes off.
If this is difficult, a person can try to keep the alarm out of reach from the bed. If they place the alarm across the room, they will be less likely to snooze, as they physically need to get out of bed and turn it off.
Cold showers in the morning may energize and invigorate, as cold water immersion can help increase alertness.
While warm showers tend to relax the body and mind, cold water may do the opposite.
If a person does not wish to have a cold shower, they can splash cold water on their face. This may produce a similar stimulating effect.
Some scents can quickly make a person feel awake or brighter, though effects vary from person to person.
Some people find that they feel more alert when smelling scents such as coffee.
The smell of some essential oils may also help increase alertness. These include:
- rosemary
- peppermint
- orange
- lemon
Scents can affect people differently. A person may need to try numerous scents before they find one that makes them feel more alert.
While breakfast is important to energize the body, it may have the opposite effect if someone eats a large meal.
People who consume a big breakfast soon after they wake up may notice they feel more sluggish as the body digests their meal.
A smaller and healthful breakfast may help people start their day quicker and sustain their energy levels. They could try:
- porridge
- cereals without added sugar
- eggs
- fruits
- vegetables
A person who takes in sunlight after waking up, such as during a morning walk or eating their breakfast by a sunlit window, may feel more energized. This is because the short wavelength blue light found in sunlight stimulates the brain.
A 2019 study notes that this short wavelength light is important to suppress melatonin in the brain, which is a hormone that makes a person sleepy.
Adopting good sleeping habits can help ensure a person gets quality sleep, and this in turn can help improve alertness in the morning,
People who wake in the morning and feel tired may wish to look at their nighttime routines, and make changes to help them get better rest.
Some general sleep tips
- sleeping between 7 to 9 hours every night
- avoiding sources of bright lights and loud noises — such as televisions, computers, and mobile screens — at least 1 hour before bed
- turning off all bedroom lights
- listening to the body’s sleep signals
- going to bed and waking up around the same time every day, where possible
- trying a relaxing routine, which may include taking a warm bath or reading a book
- avoiding stimulants or exercises shortly before bedtime
There are several ways to help someone get more energy in the morning. Examples include drinking water, stretching, eating a lighter breakfast, and spending time in sunlight.
While these tips will work for many people in the short term, it is important to create long-term habits that help with feeling energized throughout their day.
A person can practice a combination of good sleep habits and morning routines to help them muster enough energy in the morning. They may also wish to speak with their doctor if morting tiredness or fatigue persists.