Discover these science-backed strategies to boost your morning energy, even when you’re sleep-deprived.

We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even after technically getting enough sleep. In an effort to perk up on tired days, you may load up on cup after cup of coffee.

But over-caffeinating can leave you jittery and anxious, not to mention perpetually running to the bathroom. These are all very common issues to face; you’re not alone.

Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need. When waking up is difficult, consider the following strategies.

That button on top of your alarm clock may not be so helpful after all.

Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.

Even the online-famous 90-minute sleep cycle hack of setting two alarms 90 minutes apart to try and get an extra full sleep cycle between the dings has not been proven by research.

Tip: The best thing you can do is get up when the alarm goes off the first time.

Fatigue is a classic symptom of dehydration. The condition is also linked to changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.

Tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other non-caffeinated beverages throughout the day. Drinking more water can prevent dehydration, keeping you more alert.

There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed. This is known as atonia.

Waking up and stretching increases circulation throughout your body, delivering more oxygen and nutrients to your muscles and brain.

Tip: If you have a bit of time for morning yoga, take it. In addition to providing these benefits, it can trigger a release of endorphins and provide a boost of energy and improve brain function.

According to one 2016 study, taking cold showers may reduce sick-day absences from work. And a 2025 review of cold water immersion therapy studies noted benefits like decreased inflammation and stress, and improved sleep quality and quality of life.

However, no newer studies exist on cold showers specifically, and researchers of the latter review noted limitations like small sample sizes and a lack of different populations of study participants.

Still, a cold shower or even a splash of cold water on the face to signal a temperature change to your body, may help.

Tip: Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!

The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.

Food is fuel. Give your body some calories to put it into action at the start of the day.

Tip: Build a fatigue-fighting breakfast.Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning. Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.

All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals—which contain added sugars—can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.

Tip: Pay attention to nutrition labels to see how many added sugars you’re getting at breakfast, and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.

That’s right, less coffee, but not none. Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day. This can occur due to dehydration, fluctuations in hormone and blood sugar levels, and adenosine rebound effect.

Key Terms

An adenosine rebound is when a wave of fatigue, mental fog, and sleepiness occurs after the effects of caffeine wear off. When you drink coffee, adenosine, a chemical that drives sleepiness, builds up in your brain. Caffeine prevents adenosine from binding to adenosine receptors, a type of protein in your brain.

Once the caffeine is gone, this accumulated adenosine binds to its receptors all at once, creating a powerful rebound effect.

Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.

Tip: Avoid the big mugs. Purchase a smaller cup, if you have to, to help reduce the amount you drink.

Sunlight bumps up your body’s serotonin levels, leading to improved sleep and increased daytime energy. A 2023 study showed that consistent exposure to morning light improves sleep and lowers morning sleepiness.

Sounds like a very good reason to carve out a portion of your morning in the great outdoors.

Tip: If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.

Sure, when you want to crawl back into bed, exercise may sound pretty unappealing — but it may be exactly what your body needs to get help booting up. Research consistently correlates aerobic exercise with reduced fatigue.

Another 2021 study showed that high-intensity exercise after waking can help you feel more alert but doesn’t affect cognitive performance.

See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.

Tip: When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.

Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?

You may not be able to fix certain situations overnight, but once you’ve identified them as a source of mental and physical exhaustion, you can often take some action to alleviate them.

Tip: Streamline harried mornings at home by making school lunches the night before, or make time for morning meditations and create calm before your day begins.

Sometimes all we need for an energy boost is a little excitement on the horizon.

To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.

Tip: Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.

If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.

The only way to know, however, is to track your mood or see a professional.

Tip: Dig a little deeper. Asking some key questions about your mental health state may reveal an underlying condition that needs professional attention.

If your bedtime habits can have so profound an effect on your rest, so too could your waking routine. You’ve probably heard of sleep hygiene — the best practices that help you fall asleep at night. These include:

  • turning off screens an hour before bed
  • turning in at the same time each night
  • creating a comfortable sleeping environment

Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.

Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.

If you’re having problems getting out of bed every morning, it’s best to speak with a medical professional to rule out any serious causes or mental health factors.

In many causes, you should be able to get over this hump with regular morning exercise, drinking enough water and eating a healthy breakfast.

Maintaining good sleep and waking routines help support your optimal energy levels throughout the day.