How to wake yourself up: 18 energizing tips for body and mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn tips to help you wake up your body faster and earlier, without the coffee. Plus, explore midday pick-me-up practices for when you’re feeling tired.
Waking up in the morning can be tough. When the alarm goes off, it can be tempting to hit the snooze button just one more time. The good news is that with a few lifestyle changes, you can make waking up much easier and become a morning person in no time. If you’re tired during the day, or experience the dreaded mid-afternoon slump, there are steps you can take to help reclaim your energy and power through the day.
How to wake up earlier (and faster)
Waking up early isn’t just about what time you set your alarm clock for, or how soon you pour a cup of coffee. It’s a habit that is affected by the choices you make throughout the day. You can make waking up even easier with the following tips. Remember, it's all about finding what works best for your body and lifestyle, so if one thing doesn’t work, try another!
In the morning
Place your alarm across the room: Make it a habit to put your alarm clock away from your bed. Not having your alarm within arm’s reach encourages you to get out of bed to turn it off, making it less likely you’ll hit the snooze button.
Let the sunlight in: When the alarm rings, pull back the curtains or step outside. Sunlight helps to reset your body clock by communicating to your brain that it's time to start the day.
Jump in the shower: A morning shower can help clear any sleepiness and rejuvenate you for the day ahead. Try a blast of cold water for an extra boost of energy.
Stretch your body: Stretching gets your blood flowing and helps you shake off the stiffness of sleep.
Eat a nutritious breakfast: Start your day with a delicious, healthy breakfast to boost your energy.
Get moving: Whether a short walk or a quick workout, move your body to help wake yourself up.
💙 Explore the benefits of morning meditations with Tamara Levitt to help you wake up more easily.
Throughout the day
Avoid caffeine late in the day: Skip the afternoon coffee so you can fall asleep more easily at night, as caffeine can stay in your body for many hours after consumption and disrupt your sleep.
Nap smart: Keep daytime naps short and earlier in the day to ensure they don't interfere with your nighttime sleep.
Stay hydrated: Drink plenty of water throughout the day to stay refreshed and alert.
💙 Enjoy the Refreshing Nap Sleep Story narrated by Alan Sklar for a perfectly timed midday nap.
In the evening
Avoid heavy meals: Eating a lighter, but satiating dinner, can help you sleep better and wake up easier.
Wind down before bed: Create a relaxing pre-sleep routine to signal your body it's time to rest. That might include reading, journaling, or listening to soothing sounds.
Maintain a sleep routine: Go to bed and wake up at the same time every day, even on weekends. A sleep schedule can help regulate your body's natural circadian rhythm so you feel ready to start the day.
Practice mindfulness: Try mindfulness or meditation to reduce stress, calm your mind and improve your sleep.
Keep your room cool: A cooler bedroom promotes better sleep, making it easier to wake up refreshed.
Read before bed: Instead of screen time, read a physical book to relax before sleeping. If you’re reading using a Kindle or app on your phone, lower your screen’s brightness.
Try a sleep meditation: Explore meditations and guided practices designed to help improve sleep and make waking up easier.
💙 Unwind Into Sleep with Chibs Okereke to release the day’s tension and embrace stillness and peace.
5 midday pick-me-ups to wake up body your body and mind
Midday pick-me-ups should be simple and effective without compromising other parts of your day and health, like an afternoon coffee that can keep you awake at night.
The next time you find your energy dipping in the afternoon, put down the caffeine, and give these tips a try instead. They can help keep you reinvigorated and focused, making the rest of your day more productive and enjoyable.
1. Take a short break
Every few hours, step away from your work. Stretch, walk around, or do something you enjoy for a few minutes. It helps clear your mind and combat fatigue.
2. Practice deep breathing
When you feel tired, pause and take deep breaths. It helps bring more oxygen to your brain and can re-energize you.
3. Snack on something healthy
Choose nutritious snacks like nuts or fruit. They provide your body and mind with energy without the sugar crash.
4. Hydrate yourself with a glass of water
Drink water throughout the day. Sometimes low energy can be a sign of dehydration.
5. Move your body
Stand up, stretch, or take a quick walk if you feel the tiredness creeping in. Moving around can chase away the drowsiness and sharpen your focus.
How to wake yourself up FAQs
Why can't I wake up when I want to?
There could be several reasons why waking up on time is a challenge. It might be due to your body's natural sleep cycle or the quality of sleep you're getting. Habits like going to bed late, having caffeine or heavy meals before bed, or even stress can affect how easily you wake up. It’s important to establish a consistent sleep routine and create a sleep-friendly environment. This way, your body knows when to wind down at night and wake up in the morning.
What is it called when you try to wake up but can’t?
It can be frustrating when you want to wake up but just can't. This experience might be related to a condition called sleep inertia. Sleep inertia is that groggy feeling you get when you're abruptly woken up during a deep stage of sleep. It can make it hard to wake up and might take some time to shake off.
Is it okay to sleep all day once in a while?
Everyone has those days when they just want to sleep in, and that’s okay once in a while. It might be your body’s way of catching up on much-needed rest. However, regularly sleeping all day can throw off your sleep schedule and might be a sign of other health issues. It's always a good idea to keep a regular sleep schedule, even on weekends, to help your body stay in rhythm.
How many hours is oversleeping?
The amount of sleep needed can vary from person to person. However, most adults need between 7 to 9 hours of sleep each night. If you find yourself sleeping well beyond this, say 10 to 12 hours or more, it might be considered oversleeping. Oversleeping now and then isn’t usually a concern, but if it's happening often, it might be worth discussing with a healthcare professional to rule out any underlying issues.
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