How to wake yourself up when you feel sleepy – 6 simple tips

Woman falls asleep at her desk

Is this a known site? Then read on. (Image: Getty Images)

Unfortunately, not getting tired in the morning starts with sleep well the night before.

There are many things you can do to make sure you sleep well and wake up refreshed by sticking to a sleep routine, exercising more, and avoiding alcohol.

But if you don’t have a time machine, this advice won’t be as helpful on a Monday morning when you feel like you’re trudging from bed to work.

So while you wait for your healthy habits to kick in and make a difference in your energy levels, how can you wake yourself up in the morning when you’re feeling tired?

From incorporating meditation into your morning routine to forcing yourself to take a brisk shower, here’s some advice for waking up.



Get the caffeine buzz (Picture: Getty)

This may seem obvious, but there’s a good reason many people start their mornings with a cup of tea or coffee.

These drinks contain caffeine, which is a stimulant that can make people who consume it feel awake and alert for about six hours afterwards.


man meditates

Meditating in the morning can be a great way to gently wake yourself up. (Image: Getty Images)

incorporation Adding meditation to your morning routine can help you wake up gently and easily, giving you time to be calm before starting your day.

According to meditation app Headspace, “When we start our day with a morning meditation, we give ourselves our best opportunity to be fully conscious, fully awake, and fully alive before we ‘do’ anything.

“Starting the day with a morning meditation can gently relieve drowsiness and help set the stage for a more productive day.”


Woman sleeps in a bright room

Bright light can deprive you of sleep (Picture: Getty)

Exposure to light can affect your sleep patterns—that’s why we’re told to turn off digital devices before bed.

But we can too Manipulate exposure to light to make us more and more awake in the morning.

The Centers for Disease Control and Prevention (CDC) suggests, “If you cannot wake up early enough, when you get up, go to a brightly lit area (e.g., have breakfast outside or near a sunny window).”

The exercise

Woman exercising in her living room

Time to upload a video of Joe Wicks (Image: Getty)

Shake off the tiredness – literally.

Exercise is great for overall strengthening and feeling more alert. And while there’s no one best time to exercise, it all comes down to individual preference.

Healthline says, “Exercising early can help you feel more energetic throughout the day.”

It can be anything from 3 miles in the early morning to jumping jacks in the living room.

Or you can get off the train or bus a few stops early and walk the rest of the way to the office.

Cold shower

Shower head with running water

Taking a cold shower in the morning can make you feel awake and alert. (Image: Getty Images/EyeEm)

While it may not be something to look forward to first thing in the morning, you take it A cold shower in the morning can help you wake up.

The cold water shock wakes you up by increasing your heart rate and oxygen uptake as well as your alertness.

listen to music

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Turning on the radio is probably part of your morning routine — but did you know that certain songs are better at waking you up than others?

In 2015, Spotify teamed up with psychology graduate student David M. Greenberg to create a playlist to wake up to. Together they found that the best music to wake up to is music that “uplifts” and has a strong beat and positive lyrics.

Songs on the playlist include Coldplay’s “Viva La Vida”, Hailee Steinfeld’s “Love Myself” and Katrina & The Waves’ “Walking on Sunshine”.

MORE : Could splitting sleep into two sessions be the secret to increased productivity?

MORE: Your sleeping posture matters — you need to know this

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Sarah Y. Kim

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