How to Wake Up With More Energy—Every Day

Some morning people are born, but others are self-made. If you tend to roll out of bed already in a slump, here’s how to start things off right so you can feel peppy and productive all day long.

Make Over Your Morning Routine

From moment one, you can start giving your brain and body enough energy to last through the day.

When the alarm goes off…wake up

Tempting as it is, “absolutely do not use the snooze,” says Sabra Abbott, MD, PhD, a neurologist at Northwestern Memorial Hospital in Chicago. You may steal a few extra minutes in bed, but being jolted awake repeatedly delivers fragmented sleep. That makes you feel groggy, not rested. To get more sleep, figure out the latest time you need to be up, then set your alarm for then. Feeling zonked out in the morning probably means you need more sleep, so also consider advancing your bedtime little by little—ideally you eventually won’t need an alarm at all. (But set it just in case.)

When you open your eyes…practice a pep talk

“Your thoughts significantly impact your energy levels for the day,” says psychologist Elizabeth Lombardo, PhD, author of Better Than Perfect. If you could hold a microphone to your brain when you first wake up, what would it say? “It’s too early.” “I’m so stressed.” Flip the script to something more positive: “Today, xyz is going to bring me joy.” If you need a reminder, stick a note to your nightstand—it’s that important.

When you get up…open the shades

Natural light flips your brain’s switch from sleepy to awake, says Abbott. “There is nothing better than sunlight,” she says. What’s more, a study published in the journal Sleep Health found that morning light exposure can help you snooze more soundly later that night, so you’ll likely feel better the next morning (and the next). If the sun’s rays are not an option because it’s still dark out, second best is turning on the lights to get as much bright light in the room as possible.

Before you leave the bedroom…stretch

Do five to 10 deep breaths and a few stretches: Reach overhead, gently twist from side to side, and bend forward to reach for your toes, suggests Carrie Jaworski, MD, director of primary care sports medicine with the NorthShore Orthopaedic Institute and medical director of the Hamilton Chicago cast. “This gets your big muscles moving and increases blood flow to the other parts of your body, which will wake you up,” she says.

When you get ready to brew your coffee…wait

It pays to delay, says Abbott. “Because levels of stress hormones are highest when you first wake up, caffeine is more effective later in the morning, when those levels start to decrease,” she says. So have your first sip then.

When you open your fridge…grab water

You’re most likely dehydrated from the long night, and being parched is an energy sapper, per a study in the Journal of Nutrition. Soon after you get up, knock back a big glass of H2O. Infusing water with a stimulating flavor, like mint or basil or ginger (add your ingredient of choice to a pitcher of water the night before), can also stave off fatigue, says Boston-based holistic health coach Kerri Axelrod.

After you get dressed…tidy your space

The mere act of making your bed can bring a sense of calm and take you out of sleepy-time mode, says Julie Morgenstern, author of Time Management from the Inside Out. Make it easy by getting a quilt that you can toss on top rather than blankets that need to be tucked in, she says. With practice, it’ll become a habit.

The Easiest, Quickest Pick-Me-Ups

Only have a minute to spare? Good. That’s all this will take.

Step into a cold blast

Crank the shower to cold for a few seconds (if you dare), or at the very least splash your face with cold water. Even just a brief exposure to the cold is invigorating, many experts say.

Opt for orange

The bright color is stimulating, says Leatrice Eiseman, executive director of the Pantone Color Institute and author of The Complete Color Harmony, Pantone Edition. Why? We associate orange with energy, and our body responds in kind. Throw on a vibrant orange robe, pour yourself a glass of orange juice, or use an orange place mat or mug.

Open your heart

A “heart-opening” yoga pose, like cobra, “will infuse energy into your body,” says Axelrod, who’s also a certified yoga instructor. Here’s how to do it: Lie facedown with your hands on the floor by your shoulders, then straighten your arms to lift your chest up as far as feels comfortable, keeping your lower body on the floor. Hold for up to 30 seconds; feel free to repeat.

Turn on tunes

“Research shows that music you like will deliver a dose of positivity,” says Lombardo. Genre doesn’t really matter, as long as the music jazzes you up.

Get a whiff of citrus

To pull yourself out of a morning fog, use an essential oil. Some scents, such as citrus and rosemary, are naturally uplifting, says Donna Audia, RN, an inpatient integrative medicine nurse at the University of Maryland Medical Center in Baltimore. Put a drop in the corner of the shower; the steam will disperse the scent around you as you’re sudsing up.