Reviewed and Updated: August 21st, 2024

Want to wake up feeling wonderful or quickly say farewell to that morning fatigue? Well, there are several things that contribute to that tired morning feeling. And the explanation most likely isn’t that you’re “just not a morning person.” Let’s take a look at 14 ways that you can have more energy in the morning. 

Why Am I Tired When I Wake Up?

There are a number of reasons why you could wake up feeling tired. The easy answer is you might not be getting enough sleep. 1 in 3 Americans reports not getting enough sleep every day. And nearly 40% of adults report falling asleep unintentionally at least once per month. 

But from there, it gets much more complicated. Some common reasons are

• Poor sleep quality
• Stress
• Anxiety
• Depression
• Sleep disorders like sleep apnea or insomnia
• Health conditions like anemia, diabetes, or thyroid disorders

How to Have More Energy in the Morning

Get Enough Sleep The Night Before

Having more energy in the morning starts the night before. 

Everyone’s sleep needs are a little different but many many people are not meeting their sleep requirements. So this is the first area to address. The Centers for Disease Control recommends getting 7 or more hours of sleep per night. 

Modern life makes this one difficult so it may take work such as scheduling your day out more, or meal prepping on your days off. 

Create the Conditions for Great Sleep

Sleep quality is about as important as the sleep quantity. And there are many things that contribute to a great night’s sleep. Try using them to tip the scales in your favor. 

• Maintain a cool sleep environment: your body temperature drops as you fall asleep. A cool environment (60-67 degrees Fahrenheit)  may ease the transition to sleep. 
• Mattresses and pillows: Get rid of old, worn-out mattresses or pillows. Mattresses should be replaced every ten years and pillows should be replaced every two years. 
• Insulate your sleeping area from noise and light: thicker curtains or a sleep mask may help to block out bright light sources at night. A fan, air conditioner or white noise machine may help block out the types of noise that make it difficult to sleep at night. 
• Use your bed for sleeping: it is important to associate your bed with sleep and sex only and not with other activities like watching TV or using your phone or laptop.
• Refrain from using bright lights or looking at your phone: Doing this right before bedtime can disrupt your sleep by suppressing melatonin -the natural sleep hormone secreted at night; and by activating the fight or flight response in the brain which also suppresses melatonin.

[READ: How to Fix Your Sleep Schedule]

Get Some Morning Sun

Your sleep and wake cycle is heavily dependent (almost entirely) on exposure to the sun. This exposure triggers the production of melatonin setting you up for restful sleep and better alertness the following day. 

Additionally, sun exposure helps with Vitamin D production. And fatigue is often reported as a symptom of a vitamin D deficiency. Even with all of the energy-boosting benefits of light, it has its time, and you should wind down your light exposure later in the day to make it easier to fall asleep. 

Have Dinner Early

Circadian Rhythm is also tied to your eating habits and metabolism. It’s best to eat your dinner at least two to three hours before bed to give your body time to digest. 

While you’re at it, try to eat at the same time every day so your body can get into a schedule of eating, digesting, winding down, and sleeping consistently. 

Sleep and Wake at the Same Time Everyday

The body gets used to routines and has evolved to be in sync with sunrise and sunset. So having a consistent sleep schedule where you go to bed and wake up at the same time everyday helps to ensure you get enough quality sleep daily and wake up ready to hit the day running.

Don’t Hit Snooze

This one is totally understandable, the desire to get a bit more sleep makes the snooze button a near reflex. But you’ll feel much better just ripping off the bandage and getting out of bed once you hear the alarm. Occasional use is okay but repetitive use can have consequences. 

The short of it is that sleep disruptions can leave you more tired during the day. And the fragmented sleep that you get between slapping the snooze button isn’t particularly restful. Experts believe that sleep that is less than a full sleep cycle (90 minutes or so) isn’t restorative. 

Hit the Day Running

Like with the snooze button, this might go against your instincts if you’re feeling groggy. But exercise, specifically cardiovascular exercise, helps fight off the morning fatigue. 

Exercising in the morning can also slim your waistline, even compared to doing the same amount of exercise at a different time of day. While a good 30 minutes of exercise is ideal, some squats and a little shadow boxing will jolt your alertness. 

Have a Stretch

While you’re already moving your body, throw in some stretching. 8 hours of not moving makes your muscles and joints lock in place so a good stretch can reengage them, get blood circulating and trigger the release of energy-boosting endorphins. 

Have a Helping of Water

A glass of water right when you wake up might just be “what the doctor ordered” to get you feeling alert and awake. Fatigue is a common symptom of dehydration. Even mild dehydration equal to 1-2% of body weight has negative effects on alertness, concentration, and short-term memory.

And in case you’re wondering, yes your body does lose water as you sleep (up to 2 pounds depending on your weight and other factors) from breathing and sweating. 

Have a Cold Shower

A quick way to jolt yourself awake with numerous health benefits is a nice cold shower. 

Specifically, cold showers can help to release endorphins, deliver more oxygen to the brain, and improve circulation (the brain is an organ that benefits from better blood flow).

Additionally, there’s evidence to suggest that cold showers can even kick-start your metabolism and help ease depression. 

If you don’t want to give this one a try just yet, you can still get some fatigue-fighting benefits from splashing your face with cold water after waking up. 

Drink less coffee

Coffee gives you energy right? Why drink less? Coffee has numerous health benefits: the alertness you feel from drinking it, antioxidants, the mental pick-me-up, and the enjoyment you might get from just drinking coffee itself. 

But drinking a large amount of coffee in the morning or having coffee past noon both might make you feel even more tired later on or the next day. You may have seen the dieting tip to eat off of smaller plates. It works the same way here. Using smaller coffee mugs can help with decreasing your coffee intake. 

Have a Healthy Breakfast

Building the right breakfast is about lean proteins, whole grains, nuts, and lower-sugar fruits - like berries which are also full of antioxidants. We previously discussed the Fab Four Diet and its emphasis on protein, healthy fats, fiber and restriction on refined carbs which is a sound approach here. 

A lot of traditional “breakfast foods” like cereal, muffins, donuts, pancakes or waffles can leave you feeling sluggish or suffering from a sugar crash in no time. 

Address Your Stress

You can’t fix it overnight but stress related to larger life situations can keep you up at night and zap your morning motivation. This will just lead to you feeling tired and going through the day detached. 

Stress also has myriad other negative health effects. The Mayo Clinic cites poor digestion, irritation, sleep problems, fatigue, chest pain, headaches and more. Also, keep in mind that exercise can help reduce stress and as a result, get better sleep at night.

[READ: 20 Simple Ways to Destress]

Supplements for Sleep and Energy*

Omega-3 Fish Oil is mainly discussed for its heart health benefits but the EPA and DHA in fish oil is also critical for brain health and development. 

Melatonin is the “sleep” hormone that the body makes in response to darkness.

SleepBest is our own blend of neurotransmitters and antioxidants formulated to help you wind down into a calm and restful sleep. Ingredients include GABA, valerian root, passionflower extract and hops. 

Ashwagandha has traditionally shown benefits for sleep and other areas which has been supported in small-scale studies. Doses of 600 mg per day for at least 8 weeks yielded significant results in patients with insomnia.

Bottom Line

Fighting off your morning fatigue is a battle that starts the night before along with possibly addressing your overall health. Fortunately, there are many steps you can take from quick to life changing so that you can have increased energy every morning. 

*These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent disease.