Sleep & Health


Are you feeling constantly tired and struggling to get through your day? Are you waking up with a fog of fatigue? That’s OK, we’ve all been there. The good news is that we have many ways to boost our energy and kick off the day vigorously. With 30 simple, natural ways to wake up without any unpleasant side effects, we've got you covered. Even better, we divided them into two categories: dos and don'ts. So, heed our advice and stay away from the techniques that won't benefit you. We wish you a restful night's sleep and a morning filled with vitality and readiness for the day.

waking up with a fog of fatigue


  • DOS
  • DON’TS


1. reduce sleep debt

The most effective way to have more energy each day is to have sufficient sleep. The difference between the quantity of sleep you owe your body and the amount of sleep you actually require is known as sleep debt, the average adult needs 7-9 hours of sleep every night. Some can sleep less than 7 hours but still keep everything in order, hmm...this could be decided by their genes. Generally speaking, following a regular sleep schedule and maintaining the quantity of sleep allows us to wake up quickly and rejuvenate.

A crucial element of lowering sleep debt is creating a sleep-friendly environment. This involves maintaining a cool, dark, and quiet environment. The quality of our sleep can also be greatly improved by purchasing a supportive mattress and pillows.

2. Put your phone away from you

Put your phone away from you

It is actually a trick, imagine that your phone is far away from you. When the alarm goes off, you have to walk a bit to find your phone and turn it off. You might really wake up and become more aware if you are farther away.

3. Getting more daylight

Our sleep schedule is closely related to the circadian rhythm, so it is no secret that morning sunlight exposure is incredibly important for our sleep-wake cycle regulation. Research has demonstrated that it also strengthens our immune system and mood. Not to mention the advantages of vitamin D. Getting a bit of natural light in the morning can improve our health even though it’s crucial to be aware of sun exposure and protect our skin.

4. Smile

practice your smile

According to studies, our brains release endorphins and serotonin when we smile. These chemicals together help us feel good. Smiling is not only a mood booster but also a “painkiller” that helps you feel more relaxed and less painful physically. So even if you’re feeling a little drowsy, strike a posture with a wide grin in the mirror, both your body and mind will appreciate it!

5. Smell coffee beans and oranges

Both oranges and coffee beans have energizing aromas that can awaken your senses and make you feel alert. It has been shown that the smell of coffee beans elevates mood and stimulates brain activity. Several studies contend that even the smell of coffee can enhance cognitive function.

Similar to this, orange fragrance is also thought to be energetic. Your mood and stress level can both be improved by the citrusy aroma. In addition, vitamin C in oranges can strengthen your immune system and keep you healthy. So, if you are in need of a rapid boost, try inhaling deeply from an orange or coffee bean. It will not only aid in waking you up but also leave you feeling rejuvenated and prepared to take on the day.

6. Take a walk

take a walk outside

Walking can increase your heart rate and boost your energy. If you can take a walk outside, exposure to the sunlight and fresh air can assist you to kick off your new day. Of course, taking a walk in the room can still help you feel alert.

7. Stretching

Your body will benefit greatly if you stretch in your morning routine. It lessens stiffness and helps you release connective tissue tension buildup in your muscles. In addition, it increases circulation and lessens discomfort, which is a good way to wake up your body and start your day on the right foot.

8. Get into the workout time

Working out in the evening can enhance your sleep, which helps you by shortening sleep latency and reducing the frequency you wake up in the middle of sleep. Plus, a workout increases blood flow and keeps you in a good mood all day long, due to the production of positive hormones during exercises.

9. Have a snack break

have a snack break

The snack here means foods that can boost your energy. Generally, this kind of edibles should contain moderate protein and fiber to keep you satisfied for longer periods of time and avoid any unexpected cravings. It should also be abundant in nutrients like iron, B12, and CoQ10 that support the body's metabolic pathways. You'll be able to maintain stable blood sugar levels and experience sustained energy by including these foods in your diet. Such as eggs, bananas, Chia seeds, and avocados.

10. Soak your face in cold water

You will feel more alert and awake by using cold water to stimulate your senses and offer you a rapid energy boost. It’s crucial to remember that not everyone is suited to use cold water, especially if they have sensitive skin or certain medical issues. Before you have a try, please make sure your own actual physical condition.

11. Take a cold shower

take a cold shower

It is similar to dunking your face into cold water, your neurological system is stimulated and blood flow is increased when you submerge your body in cold water, which results in a feeling of alertness and wakefulness.

12. Drink lots of water

You may instantly awaken your body and mind by getting hydrated. It might be challenging to concentrate and maintain awareness when you’re dehydrated since your brain may feel clouded and sluggish. You can hydrate your body and naturally increase your energy levels by consuming plenty of water.

13. Have a cup of coffee

You can undoubtedly feel more awake and get an immediate energy boost from drinking coffee. Coffee contains caffeine, which can enhance your mood, alertness, and mental performance by stimulating your neurological system. However, it’s crucial to keep in mind that each individual’s body's responses to caffeine can vary, drinking too much coffee can cause jitters or anxiety. If you are intolerant to caffeine, just switch to another method.

14. Listen to your favorite podcast/playlist

listen to your favorite playlists

Just like the soothing effect before bed, your favorite podcast and playlist can cheer you up in the morning. It’s a fantastic way to get your head going and start the day off positively. There is something for everyone, whether enjoying humor, upbeat music, or the news.

15. Takes a whiff of your favorite scents

Just like the soothing effect before bed, your favorite podcast and playlist can cheer you up in the morning. It’s a fantastic way to get your head going and start the day off positively. There is something for everyone, whether enjoying humor, upbeat music, or the news.

16. Find some motivation

Even while choosing to get up early can be a tough task, it can make all the difference in your ability to succeed. It’s crucial to have specific goals in mind if you want to get the most out of your early morning hours. You can try to make a nutritious breakfast or fit in a brief workout. As an alternative, you may establish objectives that are specifically related to waking up, like reducing the amount of times you snooze the alarm.

17. Psychological hint

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In fact, psychological cues can assist you in waking up quickly. Our brains are strong tools that have the capacity to affect our physical state. You may train your brain to be more aware and prepared to start the day when you wake up by employing psychological tricks like establishing a positive purpose before bed or visualizing yourself waking up feeling refreshed and invigorated. For example, imagine you are a movie star, and you have to wake up quickly for script reading or ready for the camera rolling, which is similar to “find the motivation”, but still, give it a try, maybe it helps you.

18. Follow your circadian rhythm

Yes, our circadian cycle can aid in an early wake-up. When we maintain a regular sleep pattern, our circadian rhythm can help us wake up feeling rested and alert. Our bodies contain an internal clock that governs our sleep-wake cycle. The quantity and quality of our sleep, our level of stress, and our general health can all have an impact on how quickly we wake up. Formulate a regular sleep-wake routine for yourself, and stick to it.

19. Solving Sudoku puzzles

solving Sudoku puzzles

Although solving sudoku puzzles might be entertaining and stimulating, there is no scientific proof that doing so can help you wake up more quickly. However, engaging in mentally challenging tasks over time, like solving sudoku puzzles, can help to raise alertness and improve cognitive performance.

20. Take vitamin supplement

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Some vitamins, including vitamin C and vitamin B, can reduce your fatigue and boost your energy level, which helps you be more alert. It will be much easier for your body to transition from being deep asleep to waking up happy and energized if you take these nutrients after getting up. As always, it’s essential to get medical advice before beginning a new supplement regimen.

21. Prioritize the tasks that are simple or make you happy

When you start your day by tackling tasks that are simple and enjoyable, then you will build up a good momentum that energizes you. Quickly finishing simple tasks will make you feel accomplished and increase your motivation. Similar to how you do things you enjoy and are attentive to. Setting a positive tone for the remainder of your day by concentrating on these kinds of duties will make it simpler for you to get out of bed and take on obstacles that lie ahead. So go ahead and give those easy, joyful jobs priority, they might just hold the key to an earlier wake-up call.

22. Look at something colorful

Bright colors are eye-catching, upbeat, and stimulating hues that excite the brain and make us feel more aware. Bright tints of yellow and orange are excellent for helping to wake you up in the morning. For instance, yellow is a color that can imitate the brightness of natural sunlight, which is the color that our bodies have a natural association between this and the morning.

23. Invest in a luminous alarm clock

The biggest difference between a regular alarm clock and a luminous clock is the way they wake us up. A regular clock wakes us up by playing a sound at the time we set to wake up. While your bedroom curtains are still drawn or the sunlight is still many hours away, a luminous alarm fools your brain into believing that it is already morning by stimulating the sunrise or dawn using its light.

When the luminous alarm is activated, light starts to enter the retina through the eyelids. The suprachiasmatic nucleus (SCN), which is located on the visual cross and is sensitive to the circadian cycle, receives information from the retina. The pineal gland receives instructions from the SCN to stop making melatonin. You will be transitioned from the “sleep” to “awake” condition.

24. Control sugar intake

Our bodies primarily obtain energy from sugar, a simple carbohydrate. However, it can impair our immune system, promote overeating, and harm our mood and cognitive function. The immediate energy boost that comes from eating sweets is short-lived. We can feel the need to eat more sugary foods on a daily basis in order to maintain high energy levels. In the long run, our bodies develop a strong dependence on the excitement that sugar provides. Our body struggle to function effectively without it. By controlling sugar intake, our bodies will feel energized and prepared to take on the day.


1. In frightening ways

wake up someone in frightening ways

Waking someone up in frightening ways is definitely harmful. It can result in an unexpected adrenaline rush, which would raise blood pressure and heart rate. For those who already have heart issues, this can be very risky. Additionally, it may cause a sense of bewilderment and disorientation, which can be upsetting and even traumatic for some people. As a result, it’s crucial to wake someone up with care and consideration and to do so in a calm and kind way.

2. Keep hitting the snooze button

We understand it can be an unconscious move, but it can be a great excuse for you to stay in bed. Keep hitting the snooze button can procrastinate you in waking up, and even make you feel more groggy.

3. Rigorous exercises right away

Many people find that getting exercise first thing in the morning makes them feel energized and ready to face whatever comes their way. Nevertheless, we still have a steady heart rate when we first wake up. If we dive right into vigorous activities like jumping jacks or skipping, it could potentially damage our hearts. Also, it is essential to check if you are overexerting yourself, it is important to listen to your body. Start off your day by gradually increasing the intensity over time. Before beginning your workout, make sure you warm up and stretch appropriately.

4. Multi-tasks at once

Multi-tasks at once

Doing multi-tasks at once might be overwhelming for some people, and they would feel stressed and intend to get out of reality. Over time, they would be more unwilling to get up.

5. Eat foods that are taxing on the gut

Some may experience discomfort or digestive issues while doing so. It's advisable to stay away from those meals or consume them in moderation if you experience any negative effects. A balanced diet should be prioritized, and you should choose foods that are ideal for your health.