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We've all had those days where everything feels harder than it should. These 15 tips can help you feel more awake, from the moment you open your eyes to that sluggish mid-afternoon lull.
7 Min Read | By Holly James
Last Modified 12 December 2025 First Added 12 December 2025
Whether you struggle to wake yourself up in the morning or hit that dreaded afternoon slump, getting through the day half-awake can make everything feel harder and slow down your usual routine. The good news? There are plenty of easy and effective ways to give yourself an energy boost when you need it most.
If you’re wondering how to wake yourself up quickly, in this article, we’ll share our top pick-me-up techniques to help you feel more like yourself again.
A burst of cold water stimulates your body’s wake-up response, making it one of the easiest ways to instantly wake yourself up (if you’re brave enough). You don’t need a full cold shower – ending your usual routine with 30 seconds of cooler water or splashing your face and wrists works too.
Natural daylight cues your body to feel more awake by reducing melatonin, the hormone that makes you sleepy. Open your curtains, sit near a window or step outside for a moment. Even on grey days, outdoor light is brighter than indoor bulbs. If you work in a darker space, a light therapy lamp can be a helpful alternative.
A cup of coffee can help lift alertness, especially if you save it for when you genuinely need a boost. It usually takes around 20 minutes to work, so don’t expect instant results. However, this trick is best kept for sleepy mornings. If you are experiencing an afternoon slump, it’s best to avoid caffeine to keep your sleep routine on track and prevent more tired days.
Fresh air can instantly make you feel more awake. A stuffy room lowers alertness, so opening a window or door helps refresh the space and brings in cooler air that naturally boosts energy. You may be cold for a minute or two, but your energy levels will thank you.
Sitting still for too long encourages tiredness. Gentle stretching helps wake up your muscles and improves circulation. Reach your arms up, roll your shoulders, or twist your upper body to release stiffness. Focusing on your neck and shoulders, where tension tends to gather, can instantly make you feel more refreshed and ready to carry on with your day.
Feeling sluggish could be a sign that you’re dehydrated. A cold glass of water is one of the quickest ways to feel more alert, giving your body a gentle wake-up call and boosting concentration. Keep a bottle nearby and sip it regularly. If you prefer something with flavour, herbal teas or sparkling water work just as well.
A quick walk outside has so many benefits: fresh air, movement and natural light – a perfect trio for waking yourself up. You don’t need to go far, just ten minutes outside is enough to reset your focus and lift your mood. Plus, the sunshine adds a welcome dose of vitamin D to support overall energy.
Movement is one of the quickest natural energisers. A short walk, a few star jumps, or just getting up and walking around the room helps get your blood flowing and clears mental fog. Even tiny movements like standing up to make a cup of tea counts.
Learn more about the relationship between exercise and sleep on the Sleep Matters Club.
Slow, deep breathing can lift your energy surprisingly quickly. Try inhaling for four counts, pausing, then exhaling for six. This boosts oxygen flow, steadies your heart rate and helps clear that heavy, tired feeling. Box breathing (breathing in for four counts, holding, breathing out, then holding again) is another soothing option that gives your mind and body a quick reset.
Breathing exercises can also help you drift off more easily. Discover the most effective techniques in our full guide.
A small, balanced snack can help stabilise your blood sugar, helping to prevent energy dips. Pair protein with slow-release carbs – think nuts, yoghurt, fruit or wholegrain crackers. These options keep you going for longer, unlike sugary snacks that give a quick spike followed by an energy crash. Eating little and often can also help you maintain steady focus throughout the day.
When your energy has taken a nose dive, a short reset can work wonders. Step away from your screen, stretch your legs and give your brain a rest. Even five minutes in a different room helps restore concentration. Regular mini-breaks help keep your energy steady throughout the day, so try not to wait until you’re completely drained before taking a pause.
When tiredness becomes overwhelming, a short nap can be the most effective fix. Aim for 20 minutes to recharge without falling into deep sleep. Set an alarm, close your eyes and let your body reset. A well-timed power nap can help you feel clearer, calmer and far more capable for the rest of the day.
Check out our guide to daytime napping to ensure your midday rest energises you instead of leaving you groggy.
When you’re feeling tired, it’s easy to slump on the sofa or get lost in endless scrolling. However, staying busy and doing something engaging like sport, a bit of gardening, or even tackling that pile of washing you’ve been ignoring can help wake you up more than you’d expect. If that’s not an option, try changing your environment or standing instead of sitting. Even small adjustments can stop your mind from drifting into autopilot.
Scents like peppermint, citrus and eucalyptus can lift your energy and sharpen focus. Keep a small bottle of essential oil nearby and take a gentle inhale when you feel tired, or use a scented hand cream or room spray for an instant pick-me-up.
Upbeat music can shift your mood and wake up your brain in moments of need. Whether it’s pop, rock or electronic, put on something with a beat that makes you want to move. If you’re in a shared space, pop on some headphones and press play on your favourite playlist.
Feeling tired every day usually means you’re not getting the full 7-9 hours a night, or that your sleep routine needs a little support. The best place to start is improving your sleep hygiene, helping your body rest properly at night so you feel brighter during the day. Try:
If tiredness continues despite good habits, it’s important to speak to a GP. Ongoing fatigue can sometimes have an underlying medical cause, and a doctor can help you find the right support.
If you’re still struggling to stay awake, your sleep is the first place to look. Making sure you’re getting enough rest, along with the right balance of light, movement and nourishment, can help you feel more like yourself both in the morning and throughout the day. And if tiredness continues to affect your daily life, don’t hesitate to seek support.
See all articles by Holly James
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