How to Wake Up Refreshed

You know that feeling when the alarm goes off, and you’d give anything for just five more minutes, and the thought of leaving your bed seems impossible? Mornings can be tough, especially when you’re trying to peel yourself away from your duvet. The trick behind waking up refreshed isn’t just about willpower; it’s about understanding what your body needs both the night before and in the morning to energise you. In this article, we’ll share the top tips that will help you wake up feeling fresh and ready for the day.

A great night’s sleep starts long before your head hits the pillow. Creating the perfect bedtime routine sets you up for a successful morning:

• Stick to a regular bedtime – Try to keep your sleep schedule consistent, even at weekends. Your circadian rhythm thrives on routine and will reward you with better-quality sleep, helping you wake up refreshed.
• Go to bed at a reasonable time – While it might be tempting to squeeze in “just one more episode”, your body will thank you for calling it a night earlier. Heading to bed at a sensible time helps keep your sleep cycle steady and ensures you’re getting the recommended 7-9 hours.
• Give yourself time to wind down – Aim for at least an hour of calm before bed. Dim or switch off the lights to support natural melatonin production and try some relaxation techniques like reading a book or taking a warm bath.
• Use temperature to your advantage – Keeping your bedroom at a slightly cooler temperature can actually nudge your body into sleep, helping you get a better night’s rest.
• Stay off your phone – We’re all guilty of scrolling, but that blue light isn’t doing you any favours. Put your phone away at least an hour before bed so your brain can switch off.
• Avoid late-night drinks and snacks – Eating or drinking too close to bedtime can keep your digestive system working overtime, making it harder to drift off. Try to have your last meal a few hours before bed to help your body focus on rest.
• Make sure your bed is comfortable – The quality of your sleep starts with what you’re sleeping on. If your mattress isn’t supporting you properly, you’ll spend the night tossing and turning. Choose a supportive mattress that cushions your pressure points and pair it with a comfy pillow and breathable bedding for the best chance of waking up refreshed.

Even the first few minutes after waking can set the tone for your entire day. Rather than immediately reaching for your phone or hitting the snooze button, try some of these tested methods that will help you wake up feeling energised:

Reaching for a glass of water first thing might not sound groundbreaking, but your body will thank you for it. After hours of sleep, you’re naturally a bit dehydrated, which can leave you feeling sluggish before the day’s even begun. A refreshing drink of water helps wake up your system, kick-start your metabolism and give your brain the hydration it needs for a day of decision-making.

As tempting as it is to lie in for “ten more minutes”, hitting snooze actually makes waking up harder. Those tiny fragments of extra sleep aren’t restorative – they just confuse your body and leave you feeling groggier. When your alarm goes off, try to get up straight away. Your future, more refreshed self will thank you.

A burst of cold water might sound extreme first thing, but it’s brilliant for waking up your body and boosting circulation. The shock factor actually triggers a natural energy lift, perfect for shaking off morning fog.

If a full cold shower feels a bit too daunting, just splashing your face with cold water gives you a gentler version of the same effect.

A feel-good playlist can transform your morning in seconds. Upbeat tracks help lift your mood and increase motivation. Whether you’re into cheerful pop or energetic indie, a soundtrack you love can make waking up a lot more enjoyable.

Whether you prefer a slow walk or an early morning spin class, a little movement in the morning goes a long way. It gets your blood flowing, releases feel-good hormones and helps shake off that heavy “just woke up” feeling.

One that a lot of us are already doing – a morning coffee is both a comforting and effective way to shake off that early-morning fog. The caffeine gives your brain a helping hand by blocking adenosine, the chemical that makes you feel tired, making you feel more alert and ready to take on the day.

If you’re not a fan of coffee, discover our edit of the best morning drinks that will help wake you up.

Reaching for your phone the second you wake up can flood your brain with notifications, messages and bright light – exactly what you don’t need first thing. Giving yourself a phone-free window, even just 15 minutes, helps you start your day more naturally and wake up feeling energised.

Citrus scents like lemon, orange and grapefruit are a great choice for your morning shower gel or as a handy room fragrance. Their fresh, zesty aroma stimulates the senses and helps you feel more alert, plus they add a sweet scent to your morning routine.

Getting outside first thing is a simple but powerful way to wake up refreshed. A few minutes of fresh air and natural light help regulate your body clock, boost your mood and increase your energy levels. If getting outside isn’t an option, open your windows and let the fresh air come to you.

Sometimes, no matter how many hours you’ve been in bed, you still wake up feeling tired. It’s frustrating, but there are a few common reasons why it happens, such as:

• Poor sleep quality – Even if you’re asleep for long enough, frequent tossing, turning, or nighttime awakenings can stop you from reaching the deeper stages of sleep your body relies on. Read our article on how to get more deep sleep for some helpful tips.
• Irregular sleep schedule – Going to bed and waking up at wildly different times can confuse your body clock, making mornings feel tougher than they should.
• Stress or racing thoughts – When your mind doesn’t fully switch off, it’s harder to get restorative sleep, leaving you feeling foggy the next day. Read our guide on how to calm feelings of anxiety for a better night’s rest.
• Late-night eating or drinking – Heavy meals, sugar, caffeine or alcohol too close to bedtime can all disrupt your sleep cycle and affect how rested you feel.
• A poor sleep environment – A room that’s too warm, too bright, too noisy or generally uncomfortable can make good-quality sleep harder to come by. Make sure to invest in a supportive mattress, and that your duvet and thermostat are right for the season to help achieve a more restful slumber.
• Underlying health issues – Conditions like sleep apnoea, low iron or other vitamin deficiencies can affect your energy levels. If you’re struggling consistently, it’s worth chatting to a GP.

Tired all the time? Find out how to tell the difference between everyday tiredness and true fatigue.

Learning how to wake up refreshed isn’t a magic trick – it’s about creating the right conditions for good quality sleep and giving your body what it needs to feel energised in the morning. From following a sleep-friendly evening routine to tweaking your morning habits, all these pieces work together to promote better rest, helping you wake up feeling invigorated and ready to take on the day.