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12 Effective Tips On How To Wake Yourself Up When Tired
Jan 22, 24
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Author: Sony Sherpa

12 Effective Tips On How To Wake Yourself Up When Tired

  • 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
12 Effective Tips On How To Wake Yourself Up When Tired

Waking yourself up effectively in the morning doesn't have to be a struggle. Start by stretching your body to awaken your muscles, followed by a glass of water to rehydrate and boost your metabolism. 

Next, expose yourself to natural light to regulate your circadian rhythm and increase alertness. Incorporate a brief, invigorating exercise to get your blood flowing and elevate your energy levels. Finally, have a nutritious breakfast to fuel your body and mind for the day ahead. 

These simple yet powerful steps can transform your morning, helping you start your day with renewed vigor and clarity. Below, we will explore these tips to help you transform your mornings. 

1. Stretching

Are you often hit with that groggy feeling when you wake up? You're not alone. Many of us wake up tired with no energy, leaving us searching for ways to shake off the sleepiness. 

Incorporating stretching into your morning routine for energy is a game-changer, offering a simple yet effective method to revitalize your body and mind. It's not just about how to wake yourself up when tired; it's about starting your day with a positive and energizing ritual.

  • Boosts Blood Circulation: Gentle stretching stimulates blood flow (1) throughout your body, helping to clear the fog of sleep and invigorate your senses.
  • Reduces Muscle Stiffness: Overnight, muscles can become tight and tense. Stretching eases this tension, preparing your muscles for the day's activities.
  • Eases into Wakefulness: Rather than jolting awake with an alarm, stretching allows a more natural transition from sleep to wakefulness, aligning with your body's rhythm.

Stretching doesn't require much time, yet it profoundly impacts your day. By integrating a few minutes of stretching into your morning routine checklist, you address the immediate need of waking up and invest in your long-term well-being. 

2. Hydrating with Water

Hydrating with Water

If you're not naturally a morning person, feeling tired in the morning can be a daily struggle. Many of us reach for coffee first thing in the morning, but drinking water is a simpler and more effective way to kickstart your day. 

It's a straightforward yet powerful method to wake up with energy, essential for seasoned morning people and those who aspire to become one.

  • Instant Rehydration: Sleeping for hours means your body goes without water. Drinking a glass of water first thing rehydrates your body, reducing tiredness and foggy-headedness.
  • Kickstart Metabolism: Hydration in the morning boosts your metabolism (2), providing more energy to start your day.
  • Enhances Mental Clarity: Water consumption helps clear the mind, enhancing focus and concentration, which is essential for tackling the day's tasks.

Integrating a glass of water into your morning routine is an effortless yet impactful way to transform how you wake up each day. This simple act goes beyond just quenching thirst; it reenergizes your body, clears your mind, and sets a healthy tone for the rest of the day.

3. Exposure to Natural Light

For many, especially night owls, shaking off the morning sleep and overcoming sleep inertia can feel like a daily battle. The key to a more restful sleep and an energized morning might just be as simple as light exposure, particularly natural light in the morning. 

This is not just about learning to stay awake; it's about aligning your body's natural rhythms for overall well-being and mental health. Sitting in sunlight for even 15 minutes is an effective tool in any morning routine for mental health.

  • Regulates Circadian Rhythm: Natural light exposure helps synchronize your internal clock (3), reducing the chances of feeling tired when you wake up.
  • Suppresses Melatonin Production: Morning light signals your body to reduce melatonin production, the hormone that makes you sleepy, aiding in a quicker transition to wakefulness.
  • Enhances Mood and Focus: Exposure to natural light has been linked to improved mood and mental health (4), essential for positively starting your day.

Incorporating natural light into your morning routine for anxiety (or overall mental health) doesn't require much effort but offers significant benefits. Whether it's opening your curtains as soon as you wake up or stepping outside for a few minutes, this simple act can drastically improve your ability to wake up and stay awake.

4. Exercise


Incorporating exercise into your morning routine is not just about finding ways to wake up; it's about setting a tone of vitality for the entire day. 

Physical activity can be a game-changer, whether you're wondering how to wake yourself up when tired or seeking the best morning exercises for energy

This doesn't mean embarking on a strenuous workout; even a brisk walk or a short yoga session can invigorate your body and mind.

  • Enhances Blood Flow and Energy: Activities like jogging or a morning walk increase your heart rate and blood circulation (5), giving you a natural energy boost.
  • Improves Sleep Quality: Regular morning exercise can contribute to a good night's sleep (6), helping you feel more rested when you wake up.
  • Elevates Mental Alertness: Exercise is not just about physical well-being; it also sharpens mental focus (7), making tackling the day's challenges easier.

Integrating exercise into your morning doesn't require excessive time or effort. Even ten minutes of movement can significantly impact how much sleep you need and how you feel upon waking.

5. Healthy Breakfast

The saying "Breakfast is the most important meal of the day" holds true, especially when boosting your energy and improving physical health. 

Eating a balanced and nutritious breakfast is more than a ritual; it's a strategic way to reduce tiredness and maintain high energy levels throughout the day. This is crucial from waking up to your last activity before bedtime.

  • Sustains Energy Levels: A breakfast rich in healthy fats, proteins, and fibers helps sustain energy levels and prevents mid-morning slumps.
  • Improves Concentration: Starting your day with a healthy snack or meal can improve productivity and focus, which is essential for tackling your daily tasks.
  • Supports Physical and Mental Health: Regular consumption of a nutritious breakfast contributes to overall well-being, from physical health to cognitive functions.

Incorporating foods like whole grains, fruits, nuts, and even a small piece of dark chocolate can make your breakfast delicious and a powerhouse of energy. This meal sets the pace for your body's energy use and helps align your wake-up time with morning sunlight, syncing your body's internal clock.

6. Cold Shower

Cold Shower

Taking a cold shower in the morning might sound daunting, but it's an incredibly effective way to wake yourself up when tired. The shock of cold water not only invigorates your senses but also plays a significant role in maintaining a healthy sleep schedule and promoting good sleep hygiene.

  • Instant Alertness: The sudden exposure to cold water jolts your body awake, quickly diminishing any lingering sleepiness.
  • Regulates Body Temperature: A cold shower can help regulate your body temperature, a critical factor in aligning your body clock for the day.
  • Improves Sleep Quality: Regular cold showers can reduce sleep debt by promoting better and enough sleep in the long term.

Incorporating a cold shower (8) into your morning routine may seem challenging initially, but its benefits are immediate and lasting. It's more than just an alternative to hitting the snooze button on your alarm clock. The burst of cold water replaces the need for fresh air to wake up and sets a tone of vitality and alertness for the day. 

7. Mindful Breathing and Meditation

In the hustle of morning routines, we often overlook the power of stillness. Mindful breathing or a short flow state meditation session can be a transformative practice for those waking up tired with no energy. It's not just about how to wake yourself up quickly; it's about setting a tone of calm focus for your entire day.

  • Lowers Blood Pressure: Deep breathing exercises help lower blood pressure, providing a serene start to your day and countering the stress often associated with rushed mornings.
  • Aligns Sleep Cycle: Regular meditation can improve your overall sleep habits, contributing to better sleep and helping to adjust your natural circadian rhythm.
  • Prevents Midday Fatigue: A calm, focused mind is more resilient against the afternoon slump, maintaining energy and productivity levels.

Incorporating mindfulness practices into your morning can make a significant difference for night owls and those suffering from sleep deprivation. Just a few minutes of deep breathing or meditation can assist in waking up and ensure a clearer, more focused state of mind. 

8. Listening to Upbeat Music

Listening to Upbeat Music

The power of music to transform our mood and energy levels is often underestimated, especially in the context of a morning routine. Listening to upbeat or energetic music first thing in the morning can be a highly effective way to uplift your mood and jumpstart your day.

  • Boosts Mood and Energy: Upbeat rhythms and melodies trigger the release of feel-good hormones like dopamine, instantly elevating mood and energy levels.
  • Enhances Motivation: Energetic music can be a powerful motivator, helping you transition from the morning's sleepiness to the day's productivity.
  • Sets a Positive Tone for the Day: The kind of music you listen to in the morning can set the tone for your entire day, promoting a more positive and energetic outlook.

Integrating music into your morning doesn't require extra time or effort, yet it offers significant benefits. Whether during your morning exercise, shower, or breakfast, playing some lively tunes can provide an immediate energy boost. 

9. Avoiding the Snooze Button

Hitting the snooze button might feel like a small luxury. However, it can be counterproductive, especially for those aiming to become more of an early bird and maintain a regular sleep schedule. Getting up with your first alarm is crucial in avoiding a sluggish start to your day.

  • Promotes a Consistent Sleep Pattern: Resisting the urge to snooze helps reinforce a regular sleep schedule, essential for maintaining healthy sleep habits.
  • Prevents Sleep Inertia: Snoozing can lead to feeling drowsy and disoriented upon waking. Rising with the first alarm can reduce stress and prevent energy levels from dropping as the day progresses.

Keeping your bedroom dark until your first alarm, then exposing yourself to light, can significantly aid in waking up. It's also helpful to have a motivating factor in the morning, like your coffee maker's aroma. This can make the transition from sleep to wakefulness more appealing. 

10. Planning Your Day

Planning Your Day

Beginning your day with a clear plan can be incredibly empowering. Taking a few moments each morning to review your goals or to-do list is not just about organization; it's about setting a purposeful direction for your day. 

This simple act of planning can significantly boost your motivation and mental preparedness—it's one of the most effective strategies on how to have a productive day.

  • Boosts Motivation: Knowing what needs to be accomplished can provide a sense of purpose and urgency, helping you start the day with a focused mindset.
  • Clarifies Priorities: Reviewing your goals each morning ensures that your daily actions align with your long-term objectives, keeping you on track.
  • Reduces Anxiety: Having a plan can alleviate the stress of the unknown, making it easier to navigate the day's tasks confidently.

Starting your day with this habit transforms your morning from a time of potential chaos into a launchpad for productivity and achievement. 

It's more than just a task; it's a ritual that mentally gears you up for the challenges ahead, ensuring you tackle your day with clarity and purpose. 

11. Limiting Heavy Meals and Alcohol Before Bed

What you consume before bedtime is crucial to how you feel when you wake up. Limiting heavy meals and alcohol before bed is essential for ensuring restful sleep and waking up feeling refreshed. 

Understanding how these factors affect your sleep can make a significant difference in your overall morning experience.

  • Improves Sleep Quality: Heavy meals and alcohol can disrupt the natural sleep cycle, leading to restless nights and difficulty waking up in the morning.
  • Prevents Discomfort and Disturbances: Eating lightly and avoiding alcohol can reduce the likelihood of discomfort, such as indigestion or frequent bathroom trips, which can interrupt your sleep.
  • Aids in Restful Sleep: A lighter stomach and a clear head contribute to a deeper, more restful sleep, allowing you to wake up feeling more rejuvenated.

Adjusting your evening habits to include a lighter dinner and minimal to no alcohol can transform the way you feel each morning. This change doesn't just impact your sleep; it sets a positive tone for the following day.

12. Establishing a Consistent Sleep Schedule

A consistent sleep schedule is more than just a routine; it's a cornerstone of good sleep hygiene. Going to bed and waking up at the same time every day, including weekends, is crucial for regulating your sleep-wake cycle. 

This consistency not only improves the quality of your sleep but also ensures you wake up feeling more refreshed and alert.

  • Regulates Your Internal Clock: Consistency in your sleep schedule helps fine-tune your body's internal clock. It allows you to fall asleep quickly, leading to easier wake-ups and better quality sleep.
  • Improves Sleep Efficiency: A regular schedule can increase your sleep efficiency, ensuring you spend more time in restorative sleep stages.
  • Reduces Sleep-Related Issues: Sticking to a fixed sleep schedule can help alleviate problems like insomnia and daytime sleepiness, allowing you to get more sleep and enhancing overall well-being.

Maintaining a consistent sleep schedule might require discipline, especially on weekends when you may want to turn into a night owl, but the benefits are undeniable. It's an investment in your physical and mental health, directly impacting how refreshed and prepared you feel each morning. 

FAQs About How to Wake Yourself Up

What Are The Most Effective Ways To Wake Yourself Up In The Morning?

The most effective ways to wake up in the morning involve physical activities, dietary habits, and sleep practices. First, engage in physical exercise, like a brisk walk or stretching. This boosts blood flow and energy levels. 

Second, hydrate with water right after waking up. It helps kickstart your metabolism and clears morning grogginess. Finally, establish a consistent sleep schedule. Going to bed and waking up at the same time every day, including weekends, helps regulate your sleep-wake cycle, improving the quality of your sleep and making it easier to wake up refreshed. 

How Can I Wake Up Quickly If I Feel Exhausted?

If you feel exhausted upon waking, engaging in activities that signal your body to shift from sleep mode to wake mode is vital. Start by exposing yourself to natural light as soon as possible. This helps suppress melatonin production, the hormone that induces sleepiness. 

Next, engage in a short burst of physical activity, like jumping jacks or a quick jog. This spikes your heart rate and energizes your body. Also, avoid the temptation to hit the snooze button on your alarm. Getting up with the first alarm helps prevent sleep inertia and fosters a more alert state. 

Can Changing My Diet Help Me Wake Up More Quickly?

Yes, dietary changes can significantly impact how easily you wake up. A good start is having a nutritious breakfast with proteins, healthy fats, and whole grains. This provides sustained energy and prevents mid-morning energy dips. 

Additionally, avoid heavy meals and alcohol before bedtime, as they can disrupt your sleep cycle and affect sleep quality. Hydration is also crucial. Drinking a glass of water first thing in the morning rehydrates your body and helps reduce tiredness. 

Key Takeaways

Transforming your morning wake-up experience isn't about drastic changes; it's about making small, consistent adjustments that have a big impact. From stretching to regulate blood flow to hydrating with water for a metabolic boost and establishing a consistent sleep schedule, each strategy plays a vital role in waking up refreshed. 

Remember, being a morning person isn't an inborn trait; it's a cultivated habit. By incorporating these simple yet effective techniques into your morning routine, you can say goodbye to groggy, sluggish mornings and embrace each day with energy and enthusiasm.

But the journey to revitalized mornings doesn't end here. We're eager to hear about your experiences and tips. Have you tried any of these methods? Do you have any personal strategies that work wonders for you? 

Join the conversation and leave a comment below. Your insights could be the key to helping others transform their mornings and start their days on the right foot. Together, let's make waking up an experience to look forward to!

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  1. Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle, (1),
  2. Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects, (2),
  3. Effects of light on human circadian rhythms, sleep and mood, (3),
  4. Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work, (4),
  5. Aerobic Exercise Training Improves Cerebral Blood Flow and Executive Function: A Randomized, Controlled Cross-Over Trial in Sedentary Older Men, (5),
  6. Interrelationship between Sleep and Exercise: A Systematic Review, (6),
  7. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, (7),
  8. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial, (8),

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