How To Get More Energy In The Morning: 15 Great Ways

If you want to know how to get more energy in the morning, you’ll love this article.

Many of us wake up feeling completely exhausted. We drag ourselves out of bed, hurriedly grab a piece of toast, and hope we remember to get dressed before heading out the door. There’s a better way to start your day. By training your body and brain to wake up alert, you can maintain energy throughout the day.

How To Get More Energy In The Morning:

1. Hydrate Immediately

After a night’s sleep, your body is dehydrated. Drinking a glass of water first thing in the morning helps rehydrate your system, kickstart your metabolism, and prepare you for the day ahead.

2. Eat a Nutritious Breakfast

A breakfast dominated by coffee or sugary cereal sets you up for an energy crash. Instead, opt for a balanced breakfast that includes protein, carbohydrates, and fruits or vegetables. Here are some nutritious options:
Steel-cut oatmeal topped with fruit and nuts: This provides a mix of fiber, vitamins, and healthy fats.
Yogurt with low-sugar bran cereal and a glass of orange juice: This combination offers probiotics, fiber, and vitamin C.
Omelette or scrambled eggs with veggies wrapped in a hot tortilla: This meal delivers protein and essential nutrients from the vegetables.

If you’re short on time or don’t enjoy eating breakfast, prepare a smoothie the night before. Include ingredients like fruit, yogurt, and green vegetables or vegetable powder to ensure a balanced start to your day.

3. Incorporate Exercise

Exercise increases blood flow and loosens stiff muscles, helping you feel more awake. You don’t need an intense workout; research indicates that low-intensity exercise can boost alertness even more than moderate exercise, especially for those not accustomed to a fitness routine.

Spend twenty minutes on a gentle walk or yoga, or even just five minutes if you’re in a hurry. Exercising outdoors can enhance this effect thanks to the fresh, cold air. If that’s not possible, open a window or stand in front of a fan for a similar wake-up call.

4. Eliminate the Snooze Button

Waking up and then falling back asleep can initiate another cycle of sleep hormones, making it harder to get up later. To avoid this, move your alarm clock out of arm’s reach so you have to get out of bed to turn it off. This simple change helps you wake up fully the first time your alarm goes off.

5. Wake Up with the Right Light

Our brains are naturally attuned to wake up in the presence of bright, bluish morning light. If you wake up early, keep your curtains open to let natural light in and signal your body that it’s time to start the day. If you wake up before sunrise or in a dark room, consider investing in a dawn-simulating alarm clock. These devices gradually increase the light levels in your room before your alarm sounds, helping you wake up more alert and cheerful.

While “full spectrum” fluorescent lights are a more affordable alternative, they don’t mimic morning light as effectively. Still, replacing your bedroom’s incandescent or standard fluorescent bulbs with these can be beneficial, especially if you can set them to turn on about thirty minutes before you need to get up.

6. Brush Your Teeth

Brushing your teeth not only promotes dental health but also invigorates you with the minty freshness. Brush for at least two minutes, floss, and rinse with mouthwash to fully wake up. Chewing gum can also help keep you alert by stimulating your senses and involving some physical activity. However, choose alcohol-free mouthwash to avoid drying out your mouth and reducing potential health risks.

7. Refresh Your Face

Washing your face removes the remnants of sleep and sweat, giving you a refreshing boost to start the day. If a shower helps you feel more awake, consider incorporating it into your morning routine. The sensation of water on your face can be a powerful way to shake off sleepiness.

8. Engage with Music or Audiobooks

Stimulate your brain with music or an audiobook as you go through your morning routine. This auditory stimulation can make you feel more awake and ready to tackle the day. You could also use a radio alarm or an online podcast alarm to wake up to something more pleasant than a typical alarm clock beep.

9. Start with Something Enjoyable or Educational

Transform your mornings by engaging in an activity you enjoy or find intellectually stimulating. Instead of drearily scrolling through emails or traffic updates, listen to a favorite podcast or radio show. If you prefer more active engagement, try solving a crossword puzzle, sudoku, or even playing a quick video game. These activities can make waking up something to look forward to, setting a positive tone for the rest of your day.

10. Ensure a Good Night’s Sleep for a Better Tomorrow

To feel energized and ready to tackle the day, it’s crucial to get a sufficient amount of sleep the night before. Most adults need around eight hours of sleep each night, while children and teenagers require nine to eleven hours to stay alert and functional. This means actual sleep time, not the time spent struggling with insomnia.

To improve your sleep quality, create a comfortable sleep environment and establish a consistent sleep schedule. Going to bed at the same time each night, even on weekends, helps regulate your body’s internal clock, making it easier to wake up refreshed.

11. Use Caffeine Wisely

Caffeine is a powerful stimulant that can enhance alertness and brain activity, but individual tolerance varies widely. A good starting point is 75-100mg of caffeine, roughly the amount in a mug of coffee. If you experience jitteriness, muscle tremors, or a significant energy crash, you may need to reduce your intake.

Conversely, if you don’t notice any effect, you might need a bit more. For teenagers and young adults, it’s advisable to limit caffeine intake to 100mg per day, while most adults can safely consume up to 400mg spread throughout the day. Remember, caffeine can help you tackle easier tasks more efficiently but won’t necessarily assist with complex problem-solving.

12. Time Your Caffeine Intake

The effects of caffeine begin within minutes of consumption, but the full energy boost typically peaks after 45-60 minutes and gradually declines over the next 3-6 hours. To avoid feeling groggy during important morning activities, consider having your coffee or tea before you start your day.

Alternatively, small hourly doses of caffeine (around 20mg or one-fifth of a mug of coffee) might provide a steady boost and reduce the likelihood of a significant crash. This method may improve brain function, especially for those who are sleep-deprived, although it might not always enhance the feeling of alertness.

13. Be Aware of Drug and Food Interactions

Various substances can influence how your body processes caffeine. Understanding these interactions can help you maximize the benefits or reduce unwanted side effects:
Sugar: Adding sugar to your caffeinated beverages might amplify caffeine’s effects, but too much sugar can lead to a severe energy crash once its effects wear off.
Grapefruit Juice: This juice may extend the effects of caffeine, though this interaction isn’t entirely confirmed. However, grapefruit juice can interfere with many medications, so always check warning labels.
Medications: Certain substances like echinacea, theophylline (found in bronchodilators), and some antibiotics can intensify caffeine’s effects, leading to unpleasant symptoms like nausea and jitteriness. If you’re taking any of these, consider lowering your caffeine intake.
Nicotine: Smoking accelerates the metabolism of caffeine, reducing its duration in your system. Replacing nicotine with caffeine can offer a longer-lasting energy boost with fewer health risks.

14. Manage Caffeine to Avoid Withdrawal and Sleep Disturbances

Caffeine affects people differently; while some can enjoy an evening cup of coffee with no impact on their sleep, others may find it difficult to fall asleep if they have caffeine even six hours before bedtime. If you have trouble sleeping, try limiting your caffeine intake to the morning hours.

Be aware of caffeine withdrawal, which can cause headaches or drowsiness 12–48 hours after your last dose. If you notice these symptoms, gradually reduce your daily caffeine consumption. After a few days, your body will adjust, allowing you to use caffeine as a helpful boost rather than a crutch for normal functioning.

15. Maintain Healthy Habits

Adopting a healthy routine is essential for consistent daily energy and alertness. Relying solely on caffeine instead of getting adequate sleep or eating a nutritious breakfast will leave you feeling groggy and irritable. While caffeine can help you get through the morning, it’s important to incorporate other healthy habits to sustain your energy levels throughout the day. This means eating balanced meals, staying hydrated, exercising regularly, and ensuring you get enough sleep. By making caffeine just one part of a broader strategy, you can enhance your overall well-being and productivity.


Feeling energized in the morning starts with good habits and a consistent routine. Here are several strategies to help you wake up alert and maintain energy throughout the day:

  1. Hydrate Immediately: Drink a glass of water right after waking up to rehydrate your body and kickstart your metabolism.
  2. Eat a Nutritious Breakfast: Opt for a balanced breakfast with protein, carbohydrates, and fruits or vegetables to avoid energy crashes. Examples include steel-cut oatmeal with fruit and nuts, yogurt with low-sugar bran cereal, or an omelette with veggies.
  3. Incorporate Exercise: Gentle exercise, such as a 20-minute walk or yoga, can increase blood flow and help you wake up. Fresh air can enhance this effect, so consider exercising outdoors or opening a window.
  4. Eliminate the Snooze Button: Place your alarm clock out of reach to avoid hitting the snooze button and triggering a new cycle of sleep hormones.
  5. Wake Up with the Right Light: Exposure to bright, bluish light helps signal your body to wake up. Consider a dawn-simulating alarm clock if natural light isn’t available.
  6. Brush Your Teeth: The minty freshness from brushing your teeth can invigorate you. Brushing, flossing, and using mouthwash for at least two minutes can help wake you up.
  7. Refresh Your Face: Wash your face or take a shower to remove sweat and sleepiness, providing a refreshing start to your day.
  8. Engage with Music or Audiobooks: Listening to music or an audiobook can stimulate your brain and make your morning routine more enjoyable.
  9. Start with Something Enjoyable or Educational: Engage in an activity you enjoy, such as listening to a favorite podcast or solving a crossword puzzle, to make waking up more pleasant.
  10. Ensure a Good Night’s Sleep: Get enough sleep by maintaining a consistent sleep schedule and creating a comfortable sleep environment. Adults typically need around eight hours, while children and teenagers need more.
  11. Use Caffeine Wisely: Moderate caffeine intake can boost alertness, but be mindful of your tolerance. Most adults can handle up to 400mg per day, but start with 75-100mg and adjust as needed.
  12. Time Your Caffeine Intake: Drink caffeine before starting your day to ensure you’re alert when it matters most. Small hourly doses can provide a steady energy boost.
  13. Be Aware of Drug and Food Interactions: Certain substances, like sugar or grapefruit juice, can amplify or prolong the effects of caffeine. Be mindful of these interactions and adjust your intake accordingly.
  14. Manage Caffeine to Avoid Withdrawal and Sleep Disturbances: Limit caffeine to the morning if it affects your sleep, and gradually reduce your intake if you experience withdrawal symptoms like headaches or drowsiness.
  15. Maintain Healthy Habits: A balanced routine that includes proper sleep, hydration, nutritious meals, and regular exercise is essential. Use caffeine as a supplement, not a substitute, for these healthy practices.

By incorporating these strategies into your daily routine, you can wake up feeling more energized and ready to take on the day.

Przemkas Mosky
Przemkas Mosky started Perfect 24 Hours in 2017. He is a Personal Productivity Specialist, blogger and entrepreneur. He also works as a coach assisting people to increase their motivation, social skills or leadership abilities. Read more here