5 simple morning habits to boost your energy levels

You know it’s going to be a long day when you’re feeling fatigued and it’s not even lunchtime yet. If you can relate, there’s a good chance that you rely on caffeine to power through the day. Maybe you consume multiple cups of coffee in the morning and switch to energy drinks in the afternoon.

Caffeinated drinks can be helpful for a quick energy boost, but relying on them too much can mask a deeper problem. Some possible reasons for experiencing fatigue regularly include having a nutrient deficiency, anemia, a thyroid disorder or sleep apnea.

Morning fatigue can also be related to lifestyle. In other words, you could have some habits that are causing you to feel tired without you even realizing it. Ready for a reset? We talked to health experts about the habits that can help you feel energized in the morning.

All of the experts we talked to say feeling energized in the morning starts the night before, with a bedtime routine that ensures you’re getting the sleep your body needs.

“Morning energy is not just about what someone does after the alarm goes off. It is also shaped by sleep quality, sleep timing, blood sugar stability, stress levels, hydration, alcohol use, caffeine timing and whether the body was able to move through normal sleep stages,” says Dr. Sunjya Schweig, the founder and president of the California Center for Functional Medicine.

Simply put, you’re not going to feel energized in the morning if you don’t get good sleep the night before. To support your sleep, Schweig recommends avoiding alcohol (which can disrupt REM sleep) and going to bed and waking up at consistent times.

5 energizing morning habits

There’s no denying that getting enough sleep is important for feeling energized the next day. But there are also morning habits that can support energy levels. Here are five that the experts we talked to recommend. The best part? They won’t lead to a crash later.

Drink some water: It might seem simple, but drinking a glass of water shortly after waking up can go a long way in terms of feeling more energized. “The most important nutrient to consume in the morning is water,” says Jeffrey Bland, a clinical biologist, co-founder of The Institute for Functional Medicine and president of Big Bold Health.

Even mild hydration can lead to fatigue, adds Mark Kovacs, a performance physiologist and a longevity expert at the Kovacs Institute. He points out that the body goes several hours without hydration while we are asleep, which is why drinking water is especially important in the morning.

“Even mild dehydration can affect how someone feels,” Schweig says. “It can reduce blood volume slightly, which means the heart may have to work a little harder to circulate blood and oxygen. This can show up as fatigue, headache, lightheadedness, poor concentration or a general sense of sluggishness. Studies in both women and men have found that mild dehydration can worsen mood, increase fatigue and impair aspects of cognitive performance.”

Bland says 16 ounces of water is a good amount to drink shortly after waking up.

Go for a walk: If you have a dog who requires a morning walk, you’re already doing something every morning that’s helping kick-start your energy levels. All three experts say that going for a short walk in the morning is a great way to feel more energized.

“Morning sunlight can be one of the most powerful ways to improve morning energy. Light is the main signal that sets the body’s internal clock. When bright light enters the eyes in the morning, it triggers the melanopsin receptor and tells the brain that the day has started. This helps suppress melatonin, increase alertness and organize the timing of hormones and sleep-wake rhythms,” Schweig says.

He adds that the more consistent you are with getting natural sunlight in the morning, the more effectively it supports the body.

Move through some gentle stretches: According to all three experts, finding a gentle way to move your body in the morning is another way to support energy levels. “It does not need to be a maximal workout. For most people, a moderate morning session is enough to create an energy boost without creating extra fatigue. Movement also helps reinforce the body’s circadian rhythm, especially when it is paired with outdoor light,” Kovacs says.

Schweig agrees, explaining that movement increases circulation, raises body temperature, activates the nervous system and helps shift the body from sleep mode into daytime alertness.

For some people, a more intense form of exercise in the morning leads to feeling more energized. Schweig says that this can be beneficial, as long as you aren’t sleep-deprived. In that case, vigorous morning exercise will just make you feel more tired.

Eat a balanced breakfast: If you skip breakfast, it’s no wonder you feel tired. The body needs nutrients to use as energy. “A good energy-supporting breakfast should include protein, fiber-rich carbohydrates, healthy fats and fluids,” Kovacs says.

He explains that protein helps with satiety and muscle maintenance, fiber-rich carbohydrates (like vegetables, fruit or whole grain toast or oats) provide steady energy rather than a quick spike and crash, and healthy fats from foods like avocado, nuts, seeds or olive oil can help with satiety.

Additionally, some foods can lead to feeling more depleted. “A breakfast that is mostly refined carbohydrates or sugar may provide quick energy, but it often does not last. That can lead to a midmorning crash,” Schweig says. That means to steer clear of sugary pastries or ultraprocessed cereals that are low in nutrient density.

Wait to drink your coffee: Perhaps the most common habit people have for feeling more energized in the morning is having a cup of coffee. While it’s true that the caffeine in coffee can provide a short burst of energy, it’s best not to pour yourself a cup right after you wake up. Kovacs says that waiting 30 to 90 minutes after waking up before drinking coffee is best because it allows the body time to naturally transition out of sleep inertia.

Cortisol naturally spikes in the morning, which is another reason why it’s best to wait to drink coffee.

“Adding caffeine immediately on top of that may feel fine for some people, but for others it can create a more jittery or stress-activated feeling. Caffeine has been shown to increase cortisol secretion in some settings, especially in people who are not fully tolerant or are under stress,” Schweig says.

And remember, you should also drink a glass of water before having your coffee.

When to see a doctor about fatigue

It bears repeating that, sometimes, feeling fatigued is due to an underlying medical problem. This is why if you’ve been feeling fatigued for a prolonged amount of time and you can’t pinpoint why, it’s important to see a doctor.

“If someone is getting enough sleep but still wakes exhausted, snores loudly, wakes gasping, has morning headaches, feels depressed, has heavy periods, feels unusually cold, has unexplained weight changes or needs naps to function, it is worth discussing with a healthcare provider,” Schweig says, adding that sleep apnea, anemia, thyroid disease, depression, chronic infections, nutrient deficiencies, medication effects and blood sugar problems can all show up as fatigue.

Morning tiredness isn’t just frustrating; it can be an indication of a health issue that needs to be addressed. “From a health span and longevity perspective, morning energy is a useful daily signal. It tells us something about recovery, metabolic health, nervous system balance and sleep quality. The goal is not to force energy through willpower or caffeine. The goal is to build a morning and evening rhythm that helps the body generate steady energy naturally,” Schweig says.

If you’ve been relying on caffeinated drinks to get through the day, consider this a sign to get to the root cause of your fatigue.