How to Wake Up When You Are Tired

When the alarm goes off in the morning after a long night, you might find it tempting to hit snooze, pull up your covers, and go back to sleep! However, there are a few simple tricks you can use to wake up when you’re tired in the morning and throughout the day.

Part 1
Part 1 of 3:

Getting Energized in the Morning

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    Get excited about your plans for the day.[1] Remember when you were a little kid, and you'd hop up as soon as your eyes opened in the morning? Back then you were carefree and happy to get up and begin all the fun activities the day held in store. It's harder to get out of bed when you aren't looking forward to going to work or school, but if you focus on the good things that will happen that day, you'll be able to wake yourself up faster. So, always look forward for a bright day. Try it tomorrow: as soon as you wake up, think about the best thing about the day, and let your heart race a bit in anticipation.
    • This is easy to do on your birthday and fun holidays, but you'll have to get creative to wake up with a smile on rainy gray Mondays. Even if you don't have a big event to anticipate, think about the little things that make you happy on a daily basis: walking your dog. Drinking that first cup of coffee. An alternative to coffee is chocolate, (flavonoids) especially 70% cocoa and darker, but if eaten too late in the day sleep deprivation may occur. Talking on the phone with your best friend after a hard day's work. Getting your favorite takeout on the way home. Whatever it is, think about it first thing when you wake up.
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    Let the sun shine in. Does your room get natural light in the morning? If not, you're missing out on nature's most effective wake-up call. When the sun streams through your windows in the morning, your brain naturally knows it's time to start moving. But if you have blackout curtains and don't get decent light in the AM, you're going to feel groggy until you go outside.[2]
    • If you have thick curtains to block out lights from the street, try getting shades in neutral colors that effectively block most artificial light, but still let your room brighten up when the sun rises.
    • You may also try waking up early and actually watching the sun rise. This gives you some time alone in the morning before the pressures of the day start. Watch the sun rise from your window, or take a walk outside early to clear your head.
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    Drink a big glass of water. Going 8 hours without drinking water (while you're asleep) is enough time for your body to get a little dehydrated, which can make you feel sleepy. Wake up to a big glass of cool water to start your day off right. You'll feel more alert within minutes.[3]
    • If you want to be able to drink water while you're still in bed, fill up a small thermos with ice the night before and keep it on your bedside table. In the morning the ice will be mostly melted and you'll have a cup of cool water ready to drink.
    • Drink water before you grab coffee or tea.
    • Wash your face with cool water, too. It helps lower your body temperature, lifting you out of your warm, sleepy state.
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    Brush your teeth with peppermint toothpaste. The smell of peppermint stimulates your body's trigeminal nerve, giving you an energy boost. Brushing your teeth with peppermint toothpaste first thing is a great way to perk up. Do it before you have anything to eat, since brushing immediately after eating isn't very good for your teeth. Although some studies support the use of peppermint, more research needs to be done to determine its efficacy.[4]
    • If you don't like peppermint toothpaste, keep a bottle of peppermint essential oil or a few peppermints on hand and inhale the scent deeply. This will have exactly the same effect as using peppermint toothpaste.
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    Read an article or two. Engaging your mind is another good way to start your motor running in the morning. Read a few interesting stories or watch some videos. You'll be so busy learning something new that you won't have time to think about how sleepy you are.
    • Reading email or a book - as long as the content is interesting - has the same effect. If you choose a book, make it your special morning book. Read it consistently every morning.
    • You could also listen to the radio or turn on the TV.
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    Move your body. Going from the prone position to an active one will certain help you rise and shine. You know how cartoon characters always stretch when they get out of bed? That's actually a really helpful way to aid your circulation and make you feel more awake. If you're not into stretching, here are a few other things to try:[5]
    • Take a short walk outside.
    • Do last night's dishes.
    • Make your bed and straighten your room.
    • Do jumping jacks.
    • Jog around the block.
    • Better yet, do 30 minutes of cardio exercise, like running, swimming or biking.
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    Have breakfast. They call it the most important meal of the day for good reason; the protein, carbohydrates and fats you eat in the morning keep your body healthy and get you off to a good start. On those days when you just don't want to wake up, let yourself indulge a bit. Let yourself take the time to have coffee, a grapefruit, and an omelet instead of stuffing down a piece of dry toast as you rush out the door.[6]
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Part 2
Part 2 of 3:

Perking Up Midday

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    Get a change of scene. Even if it's just a 10-minute walk around your office building, putting yourself in a different environment for a bit helps your brain stay active and engaged. When you find yourself getting drowsy, you'll be a lot more productive if you go ahead and take that break.[7]
    • Be strict about taking your breaks. Even if you have a big deadline or project, working too much will cloud your mind. Take a small break every two to three hours and you will be more productive.
    • If you can go outside, do it - even if its raining or freezing outside. The change in temperature will shock your body out of its afternoon lull.
    • Get up and walk around frequently. When you sit in one place for too long, your circulation is impacted - and that has a big effect on your state of mind.
    • Boredom can make you feel sleepier, so try your best to distract yourself and keep your mind engaged.[8]
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    Eat an orange or grapefruit. The smell of citrus boosts serotonin, the hormone that puts you in a positive, uplifted mood. Having some orange or grapefruit wedges - or any other type of citrus - is a great way to overcome your mid-afternoon slump. Even squeezing a lemon into your glass of water can help. While some people think citrus has a positive effect, current research is conflicting.
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    Drink ginseng tea. Ginseng is a natural stimulant that improves brain function. Having a cup of ginseng tea or taking 100 milligrams of ginseng extract can help improve your focus. Also, It will help your brain to feel refreshed. Although some studies support the use of ginseng for fatigue and tiredness, more research needs to be done to determine whether it is effective.[9]
    • Ask your doctor before taking supplements. Ginseng should be avoided if you have high blood pressure.
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    Avoid caffeine and sugar later in the day. You might crave a latte and a cookie when 4:00 rolls around, but caffeine and sugar will only cause you to crash after a temporary high. For sustained energy and alertness, drink water instead of coffee, and eat a high-protein snack like almonds.[10]
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    Listen to upbeat music. Maybe you don't think you're in the mood, but it can't hurt to give it a try! Put on the kind of music you usually dance to come Friday night. Soon your feet will be tapping and your head will be nodding - you won't be able to help yourself. Your slightly elevated heart rate will help you perk back up in no time.[11]
    • You can also catch up on an article, listen to an interesting podcast, learn a language, or do anything else that will get you excited and help you refocus.
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    Take a power nap. Instead of resisting the urge to close your eyes, give in! Taking a 30-45 minute nap will go a long way toward helping you feel much more alert.[12] An afternoon nap might be just what you need to get through the rest of the day, especially if you didn't sleep well the night before.
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Part 3
Part 3 of 3:

Making Lifestyle Changes

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    Get lots of exercise. Wearing yourself out during the day is the best way to make sure you sleep well at night and feel rested on a daily basis. If your lifestyle is primarily sedentary, this change can make a really big difference. Start small by incorporating 30 minutes of walking into your day, either before or after work or school. If you find you enjoy the exercise, try jogging, biking or swimming to amp things up a bit.[13] You can also wear yourself out gradually by adopting the following habits:
    • Take the stairs instead of riding the elevator to your floor.
    • Get off the subway a few stops short of your usual stop, and walk the rest of the way home.
    • Try the 7-minute method for working out all of your muscle groups every morning.
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    Watch what you eat after 8:00. Eating or drinking later at night can affect your sleep. Your body isn't able to rest as fully when it's trying to digest food. Try to eat earlier dinners and avoid snacking past 6:00pm for a better night's sleep.[14]
    • Drinking alcohol can also affect your sleep. It might make you sleepy at first, but it can prevent you from reaching the deepest stage of sleep. That's why you're likely to feel tired the morning after drinking, even if you crashed for more than 8 hours.
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    Keep electronics out of the bedroom. Do you check your email and read news articles until the moment you turn out the lights? It's likely that your mind is buzzing with tomorrow's to-do list and controversial political topics when you should be winding down mentally and emotionally for the night. Help yourself feel calm and peaceful by keeping your electronics off before bedtime.[15]
    • Leave your laptop in another room, or at least power it down instead of leaving it on and easily accessible.
    • If you have to leave in your room because it's your alarm, then put it across the room to still hear it.
    • Make your bedroom peaceful and inviting by filling it with soft pillows, candles, muted colors, and calming scents - nothing that makes beeping sounds or has wires.
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    Have a schedule. Going to sleep at the same time every night and getting up at the same time every morning can help you get better rest.[16] If you stay up til 2 AM and sleep in on the weekends, then get up at 6 AM the following Monday, your body will be playing catch-up the whole day. Try to stick to a healthy schedule that won't confuse your internal clock.[17]
    • Try to avoid having to have an alarm, if you can. Let your body's natural clock wake you up instead. Waking up naturally will help you be more alert throughout the day, since you aren't forcing your body into a state it isn't prepared for.
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Expert Q&A
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  • Question
    How can I boost my energy when I'm tired?
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Drinking some coffee with breakfast can help you feel more awake and alert.
  • Question
    Why do I feel so tired when I wake up?
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Alex Dimitriu, MD
    Sleep Medicine & Psychiatry Professional
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    You might feel tired in the mornings because you're not getting enough sleep at night. If you're behind on sleep, you'll need to catch up and sleep more until you start to feel well-rested in the mornings again, which could take 5-7 days. Make sure you're getting quality sleep as well by sleeping in a quiet, cool environment and taking care of any pain or medical issues that could be disrupting your sleep.
  • Question
    How do I stay alert during quite dull and boring activities?
    Jurdy Dugdale, RN
    Jurdy Dugdale, RN
    Medical Review Board
    Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.
    Jurdy Dugdale, RN
    Jurdy Dugdale, RN
    Medical Review Board
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    That is a challenge for everyone. Try carrying a small book in your pocket, or a notebook where you can write something: lists, ideas or even poetry.
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Warnings

  • Don't listen to hard rock too loud. Especially if you use headphones. This could damage how well you hear.
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References

  1. ↑ http://www.huffingtonpost.com/2013/02/25/tricks-waking-up-sleep_n_2718257.html
  2. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
  3. ↑ https://www.webmd.com/sleep-disorders/features/natural-tips-sleepiness
  4. ↑ https://www.sleep.org/scents-to-wake-you-up/
  5. ↑ https://www.webmd.com/sleep-disorders/features/natural-tips-sleepiness
  6. ↑ https://www.webmd.com/sleep-disorders/features/natural-tips-sleepiness
  7. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
  8. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
  9. ↑ https://pubmed.ncbi.nlm.nih.gov/29624410/
  1. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
  2. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
  3. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
  4. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
  5. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
  6. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  7. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
  8. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

About This Article

Alex Dimitriu, MD
Co-authored by:
Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
This article was co-authored by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. This article has been viewed 1,201,692 times.
13 votes - 80%
Co-authors: 111
Updated: February 22, 2022
Views: 1,201,692
Categories: Waking Up

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To wake up when you're feeling tired in the middle of the day, try taking a break from your current task and going for a short walk to get your blood pumping. Or, you can throw on some upbeat music for a few minutes to wake yourself up. Alternatively, try snacking on some citrus fruit if you're feeling hungry, which can boost serotonin and put you in a better mood. Just try to avoid drinking coffee since the caffeine might make you crash, and instead drink some ginseng tea for a natural stimulant. For more tips from our Nurse co-author, like how to wake up when you're tired in the morning, read on!

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