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10 Science-Backed Tips On How To Wake Up With Energy
Nov 27, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

10 Science-Backed Tips On How To Wake Up With Energy

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 19 min read
10 Science-Backed Tips On How To Wake Up With Energy

Waking up with energy each morning isn't just about getting enough sleep; it's about optimizing your sleep cycle and pre-sleep routine. Moreover, once you wake up, your morning routine must be tailored to boost your energy levels.

To energize your mornings, start with a consistent bedtime, ensuring you get 7-9 hours of quality sleep. Additionally, engage in relaxing activities before bed, like reading or meditating, to signal to your body that it's time to wind down. 

Add to this a dash of morning sunlight, a sprinkle of gentle stretching, and the right fuel for your body, and you've got the perfect recipe for energized mornings.

In this article, we'll explore practical, easy-to-implement tips that will help you wake up energized and maintain that energy throughout your day. 

1. Establish a Regular Sleep Schedule

Ever wondered why some people seem to jump out of bed full of energy? One of their secrets? A consistent sleep schedule. 

You see, when we hit the hay and wake up at the same times every day, our body's internal clock, or circadian rhythm, gets in sync. This isn't just about getting enough hours of sleep; it's about quality sleep.

Here's how a regular sleep schedule energizes your mornings:

  • Deeper Sleep, Better Mornings: Imagine charging your phone. If you do it at the same time every night, it charges efficiently, right? That's what happens with our sleep. Regular sleep times lead to deeper, more restorative sleep stages. And the better we sleep, the more energized we feel when we wake up.
  • Say Goodbye to Counting Sheep: Consistency also means you'll fall asleep faster. No more tossing and turning, just smooth sailing to dreamland.
  • Balancing Act: It's all about balance. A regular schedule keeps sleep-related hormones like melatonin and cortisol in check, helping you wake up refreshed, not groggy.

So, think of setting a sleep schedule like tuning an instrument. It might take some tweaking at first, but once you find your rhythm, you'll wake up ready to take on the world!

2. Create a Calming Pre-Sleep Routine

Create a Calming Pre-Sleep Routine

You know how a great morning routine for energy can set the tone for your whole day? Well, the same goes for your night. 

A calming pre-sleep routine is like a gentle nudge to your body, whispering, "Hey, it's time to slow down." 

It's not just about ending the day peacefully; it's about prepping your body and mind for a night of rejuvenating sleep. Here's how a relaxing bedtime routine can lead to energized mornings:

  • Wind Down Like a Pro: Activities like reading a book, listening to soft music, or some gentle stretching tell your brain it's time to shift gears from 'go, go, go' to 'slow, slow, slow.' This transition is crucial for falling asleep easily.
  • Mindfulness Magic: Some meditation or deep breathing exercises can do wonders. They help reduce stress and anxiety, making it easier for your mind to relax and slip into sleep mode.
  • Consistency is Key: Like a morning routine for success, a nightly ritual signals your body that sleep is on the horizon. Over time, this routine becomes a cue for your body to start producing sleep-friendly hormones.

Creating a pre-sleep routine is like setting the stage for a night of restful sleep, which means you wake up feeling refreshed and ready to tackle the day. Think of it as a little gift to your future self – a promise of waking up with a spring in your step!

3. Optimize Your Bedroom Environment

Think of your bedroom as a sanctuary for sleep. Just like a chef needs the proper kitchen setup to create a masterpiece, you need the right bedroom environment to cook up the best sleep. 

It's not just about having a cozy bed; it's about turning your bedroom into a sleep haven. Here's how optimizing your bedroom can supercharge your wake-up energy:

  • The Darker, the Better: It's like a cinema setting for your sleep! Using blackout curtains or eye masks can help block out any light that might disturb your deep sleep (1). And guess what? The deeper the sleep, the more refreshed you'll feel in the morning.
  • Silence is Golden: Consider earplugs or a white noise (2) machine when dealing with noisy neighbors or street sounds. A quiet room equals a peaceful night's sleep, which means waking up feeling ready to conquer the world.
  • Cool as a Cucumber:Did you know cooler room temperatures can improve sleep quality? Setting your thermostat a few degrees lower can help your body hit the perfect sleep temperature faster. And when you sleep well, you wake up feeling fantastic.

Optimizing your bedroom for sleep is like tuning your favorite instrument to perfection. When everything's just right, you're set for a symphony of great sleep and even better mornings!

4. Limit Blue Light Exposure Before Bedtime

Limit Blue Light Exposure Before Bedtime

Let's talk tech. We love our screens, but they're not exactly sleep's best friend. 

Blue light from phones, tablets, and computers can be a real party crasher for our sleep cycle. It's like having a mini-sun in your bedroom when trying to wind down. 

Cutting down on this exposure before bedtime can be a game-changer for your sleep quality. Here's how dodging blue light at night boosts your morning energy:

  • Melatonin Magic: Blue light messes with melatonin, our sleep hormone (3). We let our body naturally produce melatonin by dimming those screens a few hours before bed. More melatonin at night means a more energized you in the morning.
  • Mind and Body Unwind: Without the distraction of screens, your mind can relax and prepare for sleep. This means falling asleep faster and waking up feeling more refreshed.
  • Quiet Time for the Brain: Ever noticed how scrolling through social media or emails can rev up your brain? Giving yourself a screen break lets your brain slow down, making it easier to drift off to sleep.

Think of cutting down evening screen time as turning down the volume on the day. It's about giving your brain the quiet signal that it's time to rest. And the reward? Waking up feeling rejuvenated and ready to roll!

5. Mind Your Diet Before Bed

Ever had a big meal right before bed and spent the night tossing and turning? That's your body telling you it's not happy. 

What you eat and drink before hitting the sack can be a make-or-break factor for your sleep quality. And as we know, good sleep is the secret sauce to waking up bursting with energy.

Here is how your pre-bed diet impacts your morning zest:

  • Skip the Heavy, Spicy, or Acidic Foods: These can lead to discomfort and indigestion, making it hard to fall asleep (4). Think of your digestive system as a machine that needs to wind down. Lighter meals are easier to process, leading to better sleep and a more energetic wake-up.
  • Cut Down on Caffeine and Alcohol: A nightcap or late coffee might feel relaxing, but they can seriously mess with your sleep cycle. Avoiding these sleep disruptors means you're more likely to wake up feeling clear-headed and ready to take on the day.
  • Hydrate Wisely: Drinking enough water is crucial, but timing is key. Drink plenty throughout the day, but reduce intake before bedtime to minimize nighttime trips to the bathroom.

Adjusting your evening eating habits is like fine-tuning your body's nighttime rhythm. Get it right, and you're setting yourself up for a morning when you wake up feeling rejuvenated and ready to go!

6. Get Morning Sunlight

Get Morning Sunlight

Good morning, sunshine! Literally. 

Letting in that morning light isn't just a great way to brighten your day; it's a science-backed way to kickstart your energy levels. 

Sunlight plays a crucial role in regulating our sleep-wake cycle; getting a dose of it first thing in the morning can set you up for an energetic day. 

Here's why morning sunlight is your ally for an energized wake-up—these are enough reasons to add it to your morning routine checklist:

  • Resets Your Internal Clock: Morning light exposure helps reset your circadian rhythm, which controls your sleep-wake cycle. It's like telling your body, "Hey, it's a new day, time to get going!"
  • Boosts Mood and Alertness: Sunlight increases the production of serotonin (5), a mood-enhancing hormone. More serotonin lifts your spirits and helps you feel more awake and alert.
  • Improves Sleep Quality: Surprisingly, getting sunlight in the morning can improve your sleep at night. Better sleep quality equals more refreshing mornings.

Incorporating morning sunlight into your morning routine for mental health or energy can be as simple as opening the curtains, enjoying coffee outside, or taking a short walk. It's about connecting with the day's natural rhythm; in return, you get to wake up with a natural energy boost. 

7. Hydrate Immediately After Waking Up

Hydrate Immediately After Waking Up

Starting your day with a glass of water might seem too simple to be impactful, but it's like a secret morning elixir for energy. 

Overnight, your body gets dehydrated, and rehydrating first thing in the morning is a fantastic way to wake up your system and kickstart your day.

Why gulping down water after waking up is a game-changer for your energy levels:

  • Recharges Your Dehydrated Body: Sleeping is a long stretch without water. Drinking water right after you wake up replenishes your hydration levels, making you feel more awake and alert.
  • Boosts Metabolism: A glass of water in the morning can kickstart your metabolism (6). A higher metabolism means more energy to burn throughout the day.
  • Cleanses Your System: Water first thing in the morning helps flush out toxins that have accumulated overnight. It's like giving your internal systems a fresh start, setting you up for a day of feeling fresh and energetic.

So, grab a glass of water before reaching for your morning regular coffee or mushroom coffee

It's a small step, but it can make a big difference in how energized you feel. Plus, it's a healthy habit that your future self will thank you for!

8. Engage in Light Physical Activity

Here's a fun fact: moving your body in the morning can be more rejuvenating than that cup of coffee. 

It's all about light physical activity—nothing too intense, just enough to tell your body, "Hey, it's time to wake up and seize the day!" This gentle nudge to your system can dramatically boost your energy levels.

Here is how morning exercises for energy can energize your entire day:

  • Kickstarts Your Circulation: Doing some light exercise, like stretching, yoga, or a brisk walk, gets your blood flowing (7). Better circulation means more oxygen and nutrients flowing through your body, giving you a much-needed energy boost.
  • Releases Endorphins: Physical activity triggers the release of endorphins, those feel-good hormones (8). They lift your mood and give you a natural energy surge.
  • Wakes Up Your Muscles and Joints: Moving around helps loosen any stiffness from sleeping. It's like oiling the gears of your body so that you can move through your day with ease and comfort.

Remember, it's not about going all-out with a hardcore workout (unless that's your thing). It's about gentle movements to wake up your body and mind. 

So, take a few minutes each morning to stretch, stroll around the block, or do light exercises. Your body (and your energy levels) will thank you!

9. Eat a Healthy Breakfast

Eat a Healthy Breakfast

Breakfast isn't called the most important meal of the day for nothing, especially when it comes to fueling up with energy. 

A well-balanced breakfast revs up your metabolism and provides the nutrients your body needs to tackle the day. Think of it as laying down the first layer of bricks for a day full of energy and productivity:

  • Stabilizes Blood Sugar Levels: Including proteins, healthy fats, and whole grains in your breakfast helps maintain steady blood sugar levels. This means consistent energy throughout the morning without those pesky crashes.
  • Provides Essential Nutrients: A balanced breakfast gives you a mix of vital nutrients. These nutrients are the building blocks for energy, keeping you charged and ready to go.
  • Boosts Brain Power: A nutritious breakfast not only fuels your body but also your brain. It improves concentration and cognitive function, so you're both awake and mentally sharp.

So, skip the sugary cereals or pastries that lead to energy spikes and crashes. Instead, go for options like oatmeal with fruits and nuts, yogurt with granola, or eggs with whole-grain toast. 

It's about giving your body the right fuel to set you up for a day of high energy and alertness. Remember, a healthy breakfast is your first victory of the day!

10. Practice Morning Mindfulness or Meditation

Imagine starting your day not in a rush but in a state of calm and clarity. That's one of the benefits of morning meditation and mindfulness. 

It's like setting the tone for your entire day. This practice isn't just about being zen; it's a powerful tool to awaken your mind, reduce stress, and boost your energy levels.

  • Reduces Stress and Anxiety: Mindfulness or meditation helps lower stress levels (9), making you feel more relaxed and ready to face the day. Less stress means more energy to invest in positive activities.
  • Increases Mental Clarity: These practices help clear the mental clutter, giving you a sense of focus and clarity (10). It's like cleaning up your mental workspace to be more efficient and energetic.
  • Enhances Emotional Balance: Starting your day with a mindful exercise helps cultivate emotional stability, which can lead to a more positive and energetic approach to your day.

Incorporating mindfulness or flow state meditation into your morning routine for anxiety or energy doesn't require a lot of time. Even a few minutes can make a significant difference. 

You could do deep breathing exercises, a brief guided meditation, or spend a moment in gratitude. It's about taking that time to center yourself, setting the stage for a day filled with energy and purpose. 

FAQs About How to Wake Up with Energy

Why Am I Waking Up Tired?

You're most likely waking up tired due to sleep inertia, a natural grogginess experienced when transitioning from sleep to wakefulness

Sleep inertia can last from 15 minutes to two hours, a normal part of waking up. Factors such as sleep quality, duration, and disturbances can influence the intensity and duration of sleep inertia​​.

Why Is Waking Up So Hard?

Waking up can be hard due to sleep inertia, a natural part of the transition from being asleep to awake

Additionally, accumulated sleep debt, misalignment with your circadian rhythm, sleep disorders, or underlying health conditions can make waking up more challenging. These factors contribute to how alert or groggy you feel in the morning​​.

How Can I Stop Waking Up Tired?

To stop waking up tired, focus on improving your sleep hygiene, which includes practices like maintaining a regular sleep schedule and creating a comfortable sleeping environment

Lowering your sleep debt by ensuring enough rest and aligning your lifestyle with your circadian rhythm can also help. Tactics like exposure to natural light, morning exercise, and moderate caffeine consumption can reduce sleep inertia and increase morning alertness​​.

Key Takeaways

There you have it, your comprehensive guide to banishing those bleary-eyed mornings and embracing a day full of vitality. 

From unraveling the science behind sleep to crafting a morning routine that sparkles with energy, we've journeyed through the essentials of waking up refreshed. 

Remember, small changes can lead to significant transformations. It's about understanding your body, respecting your sleep, and creating rituals that work for you.

Now, we turn it over to you, our vibrant community of early risers and aspiring morning enthusiasts. Share your stories, tips, or questions in the comments below. 

Have you tried any of these strategies? Did you discover a new morning ritual that works wonders? 

Let's create a space to inspire and support each other in our quest for energized mornings. Join the conversation, and let's make every wake-up a joyous one!🌞💪

We Would Love To Here Your Comments Leave A Comment


  1. Effects of light on human circadian rhythms, sleep and mood, (1),
  2. The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City, (2),
  3. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review, (3),
  4. Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition, (4),
  5. Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology?, (5),
  6. Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects, (6),
  7. Aerobic Exercise Training Improves Cerebral Blood Flow and Executive Function: A Randomized, Controlled Cross-Over Trial in Sedentary Older Men, (7),
  8. Effects of Exercise and Physical Activity on Anxiety, (8),
  9. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis, (9),
  10. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism, (10),

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