Physical Health and Wellbeing

How To Wake Up Feeling Refreshed and Energised

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Do you ever wake up in the morning feeling tired, foggy-headed and generally a bit gross? This is familiar to me, and from what I know, it’s fairly common. There are many different factors that could be causing this, and if you’re waking up feeling really bad then it could be a sign of an underlying medical issue. So I’d like to start by saying please don’t take this post as medical advice, as it’s just based on my own personal experience. Please consult your doctor if you have any worries.

In most cases though, I think waking up feeling gross is caused by, or made worse by, a combination of lifestyle and environmental factors, some of which we can do something about. If you’re wondering how to wake up feeling refreshed and energised, instead of groggy and tired, read on and I’ll share some tips that have helped me personally.

How To Wake Up Feeling Your Best

How To Wake Up Feeling Refreshed and Energised

1. Leave the window open overnight

If it’s safe to do so, I recommend leaving the window open overnight. Getting a steady supply of fresh air into your bedroom overnight can help you to feel your best when you wake up. It will help clear allergens and dust from the air in your room and it will also keep you cool. I suggest only having it open a crack so that bugs and animals are less likely to come in, and any bad weather conditions overnight will be less likely to cause havoc. Of course, if you have hay fever and it’s pollen season, you’ll probably want to skip this step!

2. Keep your bedroom clean

Make sure to regularly clean, dust and vacuum your bedroom, and also change your bedding frequently. This means there will be less dust, dirt, pet hair, allergens and chemical residues to breathe in overnight. Having a clean and uncluttered environment is also beneficial for your mental health, so hopefully you’ll sleep better for that reason too.

A clean and tidy bedroom.
Photo by Andrea Davis on Unsplash

3. Eat a healthy diet

Try to add more healthy foods such as fruits, vegetables and whole grains into your diet, and also cut down on less healthy ones or make some swaps. By eating healthy foods you will just feel better overall, and that will include feeling better when you wake up. A healthier diet may also lead you to get better quality sleep which will help too.

4. Get an allergy test

If you feel very groggy and bunged up when you wake up, that could be a sign of a mild allergy. For example, you could be sensitive to feather pillows, pet hair or certain household products. Consider getting an allergy test that tests for environmental allergens as well as foods. You could be allergic or sensitive to something you never even realised it was possible to be allergic to.

5. Get enough sleep

If you don’t get enough sleep, it’s obvious that you are not going to feel so good when you wake up. Try to increase the number of hours of sleep you get each night and see if you wake up feeling more refreshed.

Read more: My Bedtime Routine For A Good Night’s Sleep

A woman sitting on her bed and looking out the window.
Photo by Pâmela Lima on Unsplash

6. Use a sleep app to wake you up at the optimum time

There are apps where you can specify what time you want to wake up, and it will tell you the best times to go to bed, in order to be in the lightest sleep phase at your waking time. Some apps even monitor your sleep, based on your breathing, and wake you up at an optimal time. Waking up during light (or REM) sleep is more natural and you’ll feel more refreshed than you would if you were woken up from deep sleep.

Alternatively, if your schedule allows, you could try not setting an alarm or app at all. That way, you should wake up naturally during lighter sleep, provided nothing else disturbs you! Personally, as part of my productivity system for 2023, I set an alarm for 7 am every day. I think my body has adapted to be in light sleep during that time, as I tend to wake up naturally within the half hour before my alarm goes off.

7. Don’t eat too close to bedtime

It’s generally recommended to stop eating 2-4 hours before you go to bed, as this gives your body time to properly digest your food before your metabolism slows down at night. From personal experience, if I eat too close to bedtime, I fall asleep easily but I tend to feel more groggy in the morning. Therefore I agree with the advice and I don’t normally eat anything else after my evening meal, which I have at around 6pm. This way I feel more refreshed when I wake up.

A family eating a meal around a table.
Photo by Jimmy Dean on Unsplash

8. Stay hydrated all day

Being dehydrated can cause you to wake up in the night, feeling thirsty. Even if you have a drink and go back to sleep, this interrupts your sleep and you’re more likely to wake up tired and groggy. Plus, being dehydrated adds to the groggy feeling too.

On the other hand, you don’t want to drink loads of water just before bed, as you’ll wake up needing the loo in the middle of the night. The best solution is to stay hydrated throughout the day, but don’t drink just before bedtime. It’s inevitable to get a bit dehydrated overnight as you are not drinking for 8+ hours, but this will be much less severe if you have stayed well hydrated during the day.

I recently bought a large water bottle that has a time scale and motivational messages on the side, to help me keep track of my water consumption. This could be a good solution for you too if you find it hard to stay hydrated thoughout the day.

How To Wake Up Feeling Refreshed and Energised – In Summary

If you don’t feel physically good when you wake up in the morning, I recommend giving a few of these tips a go to see if they help you. Personally, although I don’t always manage to follow all these, I’ve found they really help when I do. Could you make improvements to your bedroom environment, your diet, your mealtimes or your sleep habits that might help you to wake up feeling refreshed and energised, ready to start your day? Do you have any tips of your own to share? Let us know in the comments below!

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