9 Ways to Wake Up Feeling Less Tired

We’ve all been there — those mornings when getting out of bed feels like an impossible feat. With 1 in 3 sleep-deprived adults, the majority of us are often yawning before we hit the floor—and envious of those who wake up feeling refreshed. However, what if that energized individual could be you? While it may sound like a distant dream, the good news is that there are simple habits that can not only help you wake up feeling less tired, but also help to sustain your energy throughout the day. The best part? Because getting enough (good quality) sleep can support your overall health and well-being, you’ll see systemic benefits for your whole body! Here’s everything you need to know.

9 Research-Backed Strategies To Help You Wake Up Feeling Less Tired

#1 Prioritize a Consistent Sleep Schedule

Maintaining a regular sleep schedule is one of the most effective ways to improve sleep quality. Research indicates that going to bed and waking up at the same time every day, yes — even on weekends, helps regulate your circadian rhythm (your body’s internal clock). This consistency can make it easier to fall asleep and wake up, thereby boosting energy and reducing the risk of morning fatigue and grogginess.

If you’re struggling to find a time that works best for you, consider your sleep chronotype!

#2 Create a Relaxing Bedtime Routine

For many, waking up tired is often linked to an inability to fall asleep. However, a relaxing bedtime routine can help, as it signals to your body that it’s time to wind down. Think of it like a cue for your mind to switch from your busy day (which is a sympathetic state) into a more restful mindset (a parasympathetic state). Whether it’s reading a book, taking a warm bath, or practicing some gentle yoga, these calming rituals can help ease stress and prepare you for sleep.

#3 Limit Exposure to Blue Light Before Bed

If you find yourself scrolling through Instagram or watching TV late at night, you might be sabotaging your sleep. Blue light emitted from screens (and any electronic device) can interfere with your body’s production of melatonin, the hormone that regulates sleep. To combat this, try using blue light filters on your devices, wearing blue light-blocking glasses, or better yet, putting them away an hour or two before bed! Instead, consider other sleep-supporting activities such as reading a book, taking a calming Epsom salt bath, or listening to calming meditation.

#4 Avoid Caffeine Late in The Day

If you’re an avid afternoon coffee drinker, it’s important to remember that consuming caffeine too close to bedtime can cause sleep disturbances. In fact, a study published in the Journal of Sleep Medicine found that consuming caffeine even six hours before bedtime can reduce sleep quality! We’re not saying you have to give up your coffee or matcha, but do your best to consume caffeine in the early morning to reduce disturbances and promote better rest.

#4 Be Mindful of Your Diet

Caffeine aside, what you eat and drink before bed can significantly impact your sleep quality. Heavy meals, or those rich in sugar or spicy ingredients, can lead to discomfort, indigestion, elevated blood sugar, and inflammation — all factors that contribute to poor sleep. Not only can this lead to low morning energy, but it can also increase the risk of weight gain and other health issues. If you’re hungry before bed, opt for something light and satiating, such as Greek yogurt with berries, a handful of mixed nuts, or a golden milk latte made with coconut milk and a scoop of collagen powder. Rich in protein, full of healthy fats, and low in sugar, these late-night snacks can actually support your energy and sleep!

#5 Optimize Your Sleep Environment

While seemingly simple, creating a sleep-friendly environment can make a significant difference in not only how well you sleep, but also your residual energy the next day. Ideally, you’ll want to make sure your bedroom is dark, quiet, and cool — the National Sleep Foundation recommends a temperature of around 60-67°F. To minimize the noise, consider investing in ear plugs or a calming sound machine. To promote darkness, our silk sleep mask works wonders! If you’re willing to invest a little more, you could even consider blackout curtains or a new comfortable mattress and pillows to enhance your slumber.

#6 Stay Active During the Day

Did you know that a consistent daily workout regime — whether it’s walking, a FitOn strength workout, or a yoga flow — can help improve sleep quality and duration? To get the most benefits, the American Sleep Association suggests a minimum of 150 minutes of moderate aerobic activity per week. However, not all movements are made equal. While calming exercises such as yoga will support your sleep, be mindful that intense exercise too late at night can overstimulate the body and have the opposite effect. To avoid sleep disturbances, try to perform anything vigorous at least an hour or two before bed!

#7 Manage Stress Levels

If you’re constantly waking up feeling tired, it’s time to check in on your stress levels. High stress and anxiety can seriously disrupt your sleep, leading to things like racing thoughts and a restless body — which understandably, can leave you feeling drained and low on energy the next day. The good news is that incorporating stress-reducing activities into your daily routine can make a big difference. Practices like deep breathing exercises, yoga, or a mere few minutes of meditation can help calm your mind and body, making it easier to fall asleep and stay asleep. While you can squeeze this into any part of your day, there’s research to suggest that people who practice relaxation techniques before bed benefit from better sleep quality and reduced fatigue.

#8 Soak in the Morning Sunshine

Feeling tired upon waking? Before you reach for your phone or any electronics, try exposing yourself to the natural morning light. Research shows that exposure to morning sunlight triggers the release of cortisol, a hormone that promotes wakefulness and alertness. This means that simply taking a short morning walk outside (or even sipping your coffee by a sunny window) can signal to your brain that it’s time to wake up and be alert! Plus, by helping to regulate your circadian rhythm, you’ll not only improve energy levels throughout the day, but also promote better sleep.

#9 Delay Your First Cup of Coffee

For those coffee drinkers who struggle with low morning energy, consider adjusting the timing of your morning cup of joe — especially if you consume it immediately upon waking. Research suggests delaying your morning cup of coffee may be beneficial for energy. Cortisol levels start to dip around 9:30-11 am, so consuming your first cup between these hours may help you get the most energy-boosting benefits out of that cup of coffee.

The Takeaway

If you’re struggling with low morning energy, you’re not alone. From increased stress and anxiety, to sedentary lifestyles, to poor diet and caffeine timing, there are so many factors that contribute to poor sleep and residual fatigue. These simple healthy habits can not only reduce fatigue, but they can also help identify where you’re struggling. Start small, incorporating a few changes at a time, and continue building from there! Remember, incremental changes lead to lasting results.