How to avoid being tired in the morning

13 Quick Ways to Banish Morning Fatigue

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

You may feel tired in the morning if you’re not getting enough sleep. It may also relate to your mental or physical health. Speak with your to find the cause. In the meantime, making a few lifestyle changes may help you fight morning fatigue.

When waking up is hard to do, consider the following strategies.

We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up on cup after cup of coffee.

But over-caffeinating can leave us jittery and anxious (not to mention perpetually running to the bathroom).

Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.

That beloved button on top of your alarm clock may not be so helpful after all.

Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.

Pro-tip: Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.

The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.

Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.

Pro-tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.

There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed (atonia), and reactivating them releases energy-stimulating endorphins.

Pro-tip: If you have a bit of time for morning yoga, take it; just 25 minutes has been shown to boost energy levels and brain function.

Cold showers are reported to reduce sick-day absences from work. If you don’t want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.

Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!

Pro-tip: One cult-favorite product is Saborino’s Morning Face Mask from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.

Note: People with sensitive skin may want to avoid this product.

Share on Pinterest

The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.

Food is fuel. Give your body some calories to put it into action at the start of the day.

But if you’re working out in the morning, remember to eat after, not before. This will (a) burn more calories, (b) boost your metabolism, and (c) help you avoid an unsettled stomach.

Pro tip: Build a fatigue-fighting breakfast instead.Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.

Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.

All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.

Pro-tip: Pay attention to nutrition labels to see how much sugar you’re getting at breakfast — and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.

That’s right, we said less coffee — but not none! Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day.

Participants in one study reported feeling more tired the day after they had consumed caffeinated drinks. Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.

Pro-tip: Avoid the big mugs. Purchase a smaller cup, if you have to, to help reduce the amount you drink.

Share on Pinterest

Sunlight bumps up your body’s serotonin levels, leading to improved sleep — and, therefore, increased daytime energy. And, according to a series of studies at the University of Rochester, spending time in nature “makes people feel more alive.”

Sounds like a very good reason to carve out a portion of your morning in the great outdoors.

Pro-tip: If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.

Sure, when you want to crawl back into bed, exercise may sound pretty unappealing — but it may be exactly what your body needs to get help booting up. Research consistently correlates aerobic exercise with reduced fatigue.

See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.

Pro-tip: When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.

Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?

You may not be able to fix certain situations overnight, but once you’ve identified them as a source of mental and physical exhaustion, you can often take some action to alleviate them.

Pro-tip: Streamline harried mornings at home by making school lunches the night before, or make time for morning meditations and create calm before your day begins.

Share on Pinterest

Sometimes all we need for an energy boost is a little excitement on the horizon.

To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.

Pro-tip: Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.

If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.

The only way to know, however, is to track your mood or see a professional.

Pro-tip: Dig a little deeper. Asking some key questions about your mental health state may reveal an underlying condition that needs professional attention.

If your bedtime habits can have so profound an effect on your rest, so too could your waking routine. You’ve probably heard of sleep hygiene — the handful of best practices that help you fall asleep at night. These include:

  • turning off screens an hour before bed
  • turning in at the same time each night
  • creating a comfortable sleeping environment

Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.

Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.

Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.

How to wake up fresh? 9 tips to avoid morning fatigue

Listen to this article

Do you constantly press the snooze button in the morning? Sleeping for an extra five to ten minutes may seem divine. However, they can often cause morning fatigue and grogginess! Certain morning habits can help you re-energize, eliminate stress, and build focus that is commonly caused by the chaotic morning rush.

According to a study published in the Journal of the American Medical Association, morning habits help to create a happier life, complete with fulfillment and maximum productivity.

Health Shots spoke to Dr Aniket Mule, consultant internal medicine, Wockhardt Hospitals Mira Road, Mumbai, in order to find some great tips which can help make the morning energetic and refreshed.

1. Do not hit the snooze button

Say no to snoozing, ladies! You must avoid falling asleep again. If you do so, you will end up feeling fatigued and inactive. Try to get up and start the day immediately after the alarm rings. Also, keep your alarm away from your bed instead of keeping it next to you so that you’ll be forced to get up and move your body to turn it off.

2. Start the day with a glass of water

In any case, it is a good idea to be well-hydrated. Starting your day by drinking a glass of water can help to keep your morning laziness at bay. Water will flush out the toxins from the body, which means a healthy gut and a glowing you. Dr Mule says, “If you feel fatigued in the morning, it is probably due to dehydration. Having a glass of water will freshen you up before starting the day.”

Remember to drink water at regular intervals. Image courtesy: Shutterstock

3. Get sunlight exposure

Sunlight, especially the one soaked in the morning, helps boost serotonin in your brain, which can give you more energy and keep you calm, positive, and focused. Avoid being in the sun at noon, when it is at its highest point and emits the most UVB rays. It’s a tried-and-true method for getting your lazy ass out of bed.

4. Indulge in yoga

Getting some physical activity in the morning is the best thing you can do for your health. Exercising or practicing yoga can be the body’s natural way of waking itself up after being immobile for long hours during the night. Dr Mule says, “Stretch, do yoga, or even other exercises like walking after waking up to avoid being groggy. Doing so can help you stay energized.” Try to do some form of exercise in the morning without fail.

5. Listen to soothing music

A study published in the journal BJPsych International states that music stimulates our brain circuits and boosts both creativity and productivity. So if you really want to say bye bye to morning tiredness and laziness, listen to music, and lift your mood.

Yes, music can calm you down! Image courtesy: Shutterstock

6. Eat a healthy breakfast

Breakfast is the most important meal of the day, and you cannot afford to skip it. According to Dr Mule, “Skipping breakfast will leave you more tired. So, eat oats, fruits, or eggs. But, avoid high carbohydrate intake and fatigue. A low-carb breakfast would improve cognition and mood.”

7. Consume energy foods

Along with your healthy breakfast, make sure you add some energy-boosting foods to your morning meal. Foods such as pumpkin seeds, walnuts, dates and almonds are the best sources to get the instant energy boost. They can be your pre workout or evening snack as well.


Make a bedtime routine

The only thing that never worries you about waking up refreshed is your bedtime routine. A bedtime routine, on the other hand, is essential. So, sleep on time, turn off your phone an hour before bedtime, and avoid drinking coffee at night.

Get regular and ample sleep! Image courtesy: Shutterstock

9. No smoking

“Some people have a habit of smoking after waking up. Well, this can land you in trouble. It is a well-known fact that smoking is injurious to health. It is best to avoid it and start your day with meditation instead,” says Dr Mule.

7 Simple Tips to Learn to Wake Up Easily Early in the Morning

Coach Jari Rumer explains in his Medium column why we don't get enough sleep and gives seven tips on how to become a morning person.

Anna Samoydyuk

Tip #1: Leave your alarm in another room

If you leave your alarm in another room, you have to get out of bed to turn it off. And if you got up and went to another room, it makes no sense to go back to sleep.

Photo: Unsplash

Tip #2: Drink two glasses of water right away

After 8 hours of sleep, your body is dehydrated and you need to drink water as soon as possible. The reason why many people get tired and lose motivation in the morning is dehydration - and no wonder, because our brain is 75% water. Therefore, immediately after sleep, drink two glasses to recharge your energy and productivity for the coming day.

Tip #3: Exercise a little

Another tip is to do a little exercise (2-5 minutes). Jump, do yoga, whatever you want.
Active exercise raises your heart rate, your body starts producing cortisol, and blood flow increases. After charging, you will not feel sleepy; on the contrary, you will be charged with energy and strength.

Tip #4: Do Breathing Exercises

According to recent discoveries in the field of biohacking, your breathing has a big impact on your body, energy and morale. With a single breath, you can influence everything from the immune system to creativity. But for now, we'll focus on how breathing can help you feel energized in the morning.

When you take a deep breath with your belly, you breathe in much more oxygen than usual. And the more oxygen, the more energy. Try doing the Wim Hof ​​breathing exercise in the morning. Its essence is as follows.

Take a deep breath in and out through your mouth for 10-30 seconds without pauses. It is important to breathe in your belly, not your chest. Most likely, you will begin to feel dizzy, and this is absolutely normal. The main thing is to do this exercise in a safe environment; never do it while driving or swimming.

Photo: Unsplash

Tip #5: Don't look at your phone for the first 20 minutes

Many people reach for their phone right after waking up to refresh their Facebook feed or check their email. Such a habit immediately puts your brain in a distracted state. All the messages, emails and notifications you received at night take your attention.

Instead of deciding how to spend your morning, you are forced to react to what others have presented to you. Because of this, you begin to feel stressed. Not the best start to the day, right? Therefore, do not touch your phone for at least the first 20 minutes after sleep.

Tip #6: Do what you love

If you hate everything about your morning routine, you won't want to wake up earlier and you won't be able to enjoy your morning. So do what you like.

Tip #7: Get a good night's sleep

One of the most obvious ways to learn how to wake up early in the morning is to get a good night's sleep. And that doesn't mean just sleeping 8 hours; The quality of sleep must also be taken into account.

Photo: Unsplash

After a good night's sleep, you will feel a great surge of energy in the morning. Here are some tips to improve it:

  • Ventilate the room
  • Refuse blue light (do not look at the phone, TV, computer) 1-2 hours before bedtime
  • Use the bedroom only for sleep and sex
  • Write thoughts in a diary
  • Eat less sugar and caffeine during the day
  • Sleep at least 7 hours


Related materials:

What I learned after monitoring my sleep for six months

Do you want to get enough sleep? Turn your bedroom into a temple of sleep

5 reasons why you do not get enough sleep

12 habits that will help improve your sleep

How to wake up easily. Somnologist advises

Somnologist Maria Ovsyannikova told how to forget about sticky eyes, drowsiness and morning sickness once and for all.

Step 1. Prepare your bed

To wake up easily, you need to prepare for sleep correctly. To begin with: a place to sleep should be comfortable - without voids and height differences, not cramped, with linen without hard folds. The room should be dark: make sure that the light sources do not interfere with sleep.

  • Read also: What gadgets will help you sleep better? Top most useful devices from AliExpress

Step 2. We remove the phone half an hour before bedtime

We put the phone aside half an hour before bedtime. The flickering of the screen makes it difficult to fall asleep: the body thinks that it is still day outside the window. Devote the last half hour before going to bed to meditation, plans for the future, pleasant memories. It is better to go to bed before midnight - it will be easier to wake up. In no case should you eat up before going to bed: then sticky eyes and a feeling of weakness in the morning will be provided to you.

  • On this topic: Eat at night, fight on the Internet! Bad advice on how to definitely not get enough sleep

Step 3.

After waking up - breathe and stretch

The first minutes after waking up are an important time. Set your alarm 5-10 minutes early so you don't rush. Lying in bed, take a few deep breaths in and out. Pull your joints. Massage your earlobes, head, fingers. Get up slowly, without sudden movements.

The body needs time to switch from sleep to work. If you immediately jump out of bed, then the day can begin with a headache, pressure surges, pain in the joints and back. Plus, you will take a bad mood and a feeling of “lack of sleep” out of bed with you.

  • For those who no longer have the strength: 9 tips on how to overcome fatigue and regain energy curtains. Sunlight blocks the production of melatonin, the sleep hormone. Thanks to the light, all body systems receive a signal that it is time to wake up. And it is for this reason that it is so difficult to get up on cloudy days when there is little light and no sun.

    Step 5. We plan time so as to do things without haste

    “Easy awakening is a matter of the correct mode, settings and attitude. Train yourself to go to bed and wake up at the same time. The body will get used to these hours: getting up in the morning will be easier. Plan your time so that you don't rush in the morning. The lack of stress, the ability to lie in bed after the alarm - all this will help to forget about morning sleepiness.

    • See also: How to stop being late? A short guide to help you become punctual

    Which pharmaceutical preparations will help you wake up easily

    Calming collection

    Natural remedy based on the roots of valerian, motherwort, oregano and sweet clover. It will come in handy if it is time for bed, and you are too excited and sit at the computer until late at night. Take at night.


    Synthetic analogue of melatonin, a hormone that regulates circadian rhythms. Reception of "Melaxen" normalizes night sleep and improves well-being after waking up in the morning. Removes feelings of lethargy and weakness in the morning.

    Learn more