How To Not Feel Tired In The Morning: 20 Tips To Wake Up

If you're looking for how to not feel tired in the morning, then the chances are every day can feel like a real effort to get up out of bed. It's rough starting the AM feeling like you want to fast forward to the PM.

The good news is that there are many ways to tackle this problem. We will cover them here.


To feel less tired in the morning, start by establishing a consistent sleep schedule and aim to get an adequate amount of quality sleep each night. Limit your exposure to blue light from screens at least an hour before bed, and try to create a calm, quiet sleep environment. Regular exercise and a healthy diet can also help improve your energy levels.

how to not feel tired in the morning

Start your day with a glass of water and a healthy breakfast. Limit your caffeine intake, especially later in the day, and consider starting your morning with exposure to bright light or a cold shower to help wake you up. Suppose you consistently feel fatigued in the mornings despite these efforts. In that case, it might be a good idea to consult a healthcare provider to rule out potential sleep disorders or other medical conditions.

20 best tips to help you not feel tired in the morning:

An In-depth Look

Many people struggle with the dreaded morning fatigue, that all-too-common feeling of sluggishness upon waking. As an experienced life coach with a substantial psychology and biological sciences background, I've gathered some practical and scientifically validated tips to help you become an early bird, or at least not feel exhausted when your alarm clock rings in the morning.

1. Listen to your body

Whether you're a night owl or an early bird, listening to your body is essential. Some people naturally need more or less sleep, and that's okay. It's about finding what works best for you.

Using practices like mindfulness and meditation can help you get in tune with what your body is trying to tell you. It knows what it wants.

2. Check for possible sleep disorders

If you consistently struggle with morning fatigue despite good sleep hygiene, you may be dealing with a sleep disorder such as sleep apnea or restless legs syndrome. A sleep specialist can provide appropriate medical treatment.

There's not necessarily something wrong with you, but it's good to double-check for your awareness, understanding, and peace of mind. One less thing to keep you up at night - pun intended.

3. ASk Your DOCTOR

Similar to the previous point, there may be other conditions that can affect your energy levels. Again, there's not necessarily something wrong, but it's good to check it off to narrow down what works for you.

Chronic conditions like thyroid gland disorders or heart disease can cause persistent fatigue. If lifestyle changes don't improve your fatigue, consider consulting a doctor for a checkup.

4. Check your medications

Some medications can have severe fatigue as one of their side effects. If you suspect your medications might be causing your morning tiredness, consult with your healthcare provider.

Always read the small print, and check if other users have experienced anything similar. If we can narrow the cause, we can make a change.

5. Check in with Yourself

Taking care of our mental health is vital, as it can affect everything in our bodies. Check in with yourself to see how you are doing overall. Meditation can help to self-check in. While talking to someone can help you reflect and maybe see something you're missing.

Mental health conditions such as depression and anxiety can affect the quality of your sleep. If you suspect this, seek help from a healthcare provider. But that's enough medical stuff. Here are some tips you don't need a Ph.D. for.

6. Take a breath

Or a few for that matter. Doing a quick deep breathing exercise in the morning can increase your oxygen levels and help you feel more awake.

Try this exercise from David Palmen. It gets me pumped in the mornings, even when I feel like going back to bed. Just take 5 minutes, and once you know the routine, you can use it whenever you need.

7. Use Bright Light

Exposure to bright light first thing in the morning can help you shake off sleep inertia. The natural body clock releases cortisol upon exposure to light, aiding wakefulness.

Waking up with the Sun is ideal, but you can also use sun lamps like this as an alarm to wake up when you want. It makes sense, right? Sleep in the dark, wake in the light.

8. Take A Cold Shower

A cold shower, first thing in the morning can jolt your blood pressure and heart rate, helping you feel more alert. Or if you're not a 'morning shower' kind of person, then splashing cold water can help. It doesn't quite hit the same as a full-body wash, but it does shock you a little.

Just make sure the water is as cold as possible. The low temperatures shock our nervous system and increase our alertness.

9. Don't touch that snooze button

It's true what they say, "If you snooze, you lose". You lose quality sleep, you lose energy, and you lose the ability to wake up when you need to wake up. Get up the first time, every time. Your body will develop this habit over time.

Contrary to belief, hitting the snooze button can worsen the effects of sleep inertia, leading to grogginess. Try to wake up at a single time every day.

10. Exercise Regularly

Physical activity is a great way to enhance your energy levels. However, avoid rigorous exercises close to bedtime as it may interfere with your sleep time.

Exercise in the morning may seem like a drag, but getting your body moving actually wakes you up, rather than using up your energy. Give it a try for a week, you'll feel the difference.

11. Watch what you eat

A healthy diet can significantly improve your sleep. Avoid sugary snacks, spicy foods, and excessive caffeine intake, which can disrupt your sleep quality.

High-sugar foods will cause an insulin spike, which makes it difficult to rest. The better you can maintain your levels, the better your body will regulate. This means better sleep.

12. Avoid big meals before bed

Speaking of watching what you eat, the run-up to bedtime is particularly important. As much as a large dinner can send you into a food coma, it doesn't do well for our quality of sleep - or health for that matter.

Eating a large meal before sleep can lead to indigestion and disrupt your sleep quality. Try to make dinner the lightest meal of the day. As the saying goes "Less to digest, means better rest". I'm kidding, no one says that. But it rhymes so maybe it will catch on.

13. Hydrate!

Starting your day with a glass of water is an easy way to kickstart your metabolism and decrease feelings of tiredness.

I like to use extra cold water. It has a similar effect to the cold shower but on the inside. You can really feel your body waking up.

14. No Stimulants before bed

High caffeine or energy drinks consumed late in the day can disrupt your sleep. It's best to avoid these a few hours before sleep.

Keep the energy boosters for early in the day. But ideally, steer clear of them as your body can become dependent on them, rather than using its own energy sources.

15. Make a healthy breakfast

Start as you mean to continue. Begin your day with a healthy breakfast to replenish your blood sugar levels and provide fuel for the following day.

Your body has been fasting for hours while you sleep, so give it quality foods that it can use to set you up for a great day.

16. Limit exposure to blue light

Exposure to blue light from screens can disrupt your sleep cycle. Try to limit your exposure to artificial light at least an hour before bedtime.

You can try reading, meditation, or just chatting - ideally with someone, but yourself works too. Maybe take this time to fill out your journal, or plan the next day.

17. Keep To a Sleep Schedule

Regulating your sleep-wake cycle is the first step in addressing morning fatigue. Make sure to set a regular bedtime and wake-up time, even on weekends, to align your body’s circadian rhythm.

Your circadian rhythm is your body's natural clock that tells it when to sleep and wake up. This was usually based on the sun's rise and fall, but in today's day and age, we set it around our alarms.

18. Get enough sleep

As obvious as that sounds, and yet some people just don't do it. How much is enough? It varies from person to person.

The National Sleep Foundation recommends 7-9 hours of sleep for most adults. Ensure you're getting the right amount of sleep every night to combat morning fatigue the next morning.

19. Get Quality Sleep

It's not just about much sleep you get, but also the quality of sleep. Invest in a good mattress and create a calming environment to promote restful sleep and deep sleep stages.

Anyone who's tried to nap on the train or plane knows that sleeping doesn't necessarily mean you'll wake up refreshed. Shoutout to you long commuters.

20. Create a restful environment

Your sleep environment plays a crucial role in the quality of your sleep. A dark, quiet, and cool room is ideal for promoting restorative sleep.

What you sleep on, what you wear, how you're covered, the space, the sounds, it all makes a difference. You design this place, so make it a great place to sleep.

Something to think about

Remember, the last thing you want to do is ignore a consistent lack of energy or lack of sleep. These could be signs of a serious sleep disorder or other health problems.

If you find yourself having a hard time waking up every day despite sufficient sleep, you might be experiencing sleep inertia, a state wherein you awaken during the deepest stage of sleep.

According to Finnish researchers, sleep inertia can be severe enough to affect work time productivity, so it's crucial not to dismiss it as mere grogginess.

If you suspect sleep inertia is the root cause of your morning fatigue, investing in the best mattress and maintaining a regular sleep schedule can be beneficial.

Your morning habits also play a crucial role. Starting your day with a splash of cold water or a warm bath can help shake off the sluggishness. Also, incorporating regular physical activity into your daily routine is a good idea, especially if you lead a sedentary lifestyle.

On the same note, don't disregard the accumulated sleep debt from several nights of poor sleep. It might take more than one good night’s sleep to feel refreshed the next day. According to the Cleveland Clinic, repaying sleep debt requires a consistent sleep routine over several days.

But the best way to approach morning fatigue is a holistic one. Pay attention to lifestyle factors such as diet, exercise, and stress levels.

If you experience an uncontrollable urge to sleep during the day or have persistent morning fatigue, don't hesitate to seek immediate medical attention. It's important to address the problem at its roots to effectively overcome morning tiredness.

Transforming your sleep habits and prioritizing rest can change the quality of your mornings, leading to more energetic, productive days ahead.

Now you know how to not feel tired in the morning, have a good rest, sleep well, and sweet dreams.

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