11 Tips to Get Out of Bed Faster and Start Your Day Energized

For many, the coziest place in the world is the bed in the morning.

Snoozing repeatedly, dragging yourself awake, and rushing through the start of the day is exhausting. But it doesn’t have to be.

By preparing in the evening and following a few morning rituals, you can wake up faster, feel more alert, and kickstart your day with energy.

1. Digital Detox Before Bed

Avoid screens at least one hour before bedtime.

Blue light from phones, tablets, and TVs suppresses melatonin, the hormone that signals your body it’s time to sleep.

Keeping your phone out of reach also forces you to get out of bed to turn off the alarm in the morning, helping you avoid endless snoozing.

Consider reading, journaling, or meditating instead to unwind.

2. Exercise in the Early Evening

Evening workouts help reduce stress, lower cortisol, and improve sleep quality.

Aim to exercise between 5 and 8 p.m. so your body has time to cool down before bed.

Avoid heavy or high-intensity sessions immediately before sleep, which can make it difficult to relax.

Post-workout stretching or light yoga can help signal your body that it’s time to wind down.

3. Eat Light Before Bed

Heavy meals late at night can interfere with digestion and reduce sleep quality.

Try to finish dinner at least two hours before bedtime and opt for light snacks if you’re hungry.

Foods rich in protein or magnesium, like nuts or yogurt, can help relax the body without overloading your digestive system.

4. Maintain a Consistent Sleep Schedule

Your body thrives on routine.

Going to bed and waking up at roughly the same time every day—even on weekends—helps regulate your circadian rhythm, reduces morning grogginess, and makes it easier to wake up alert.

Think of it as avoiding “weekend jet lag” for your body.

5. Let Light Hit You Immediately

Expose yourself to natural light or use a light alarm clock as soon as you wake.

Light suppresses melatonin production and signals your body that it’s time to be active.

If you wake before sunrise or work night shifts, a sunrise-mimicking alarm can provide the same benefit.

6. Hydrate Right Away

Drink a large glass of water immediately after waking.

Overnight, your body loses fluids, and rehydrating kickstarts circulation, aids digestion, and boosts energy.

Adding a slice of lemon can also provide a refreshing burst of flavor and nutrients.

7. Build a Morning Routine You Enjoy

Incorporate fun and energizing activities into your morning.

Play your favorite music, air out the room, make coffee exactly how you like it, and do something that lifts your mood.

Cold water on your face or a short splash of cold water can activate your sympathetic nervous system, boosting alertness and preparing your body for the day.

8. Gentle Morning Movement

Even a few minutes of stretching or light exercise can make a huge difference.

Jumping jacks, yoga, dancing, or a quick walk outside gets your blood flowing and signals to your body that sleep is over.

Fresh air, daylight, and movement combined can help wake up every cell in your body.

9. Prepare Your Environment

Set your bedroom for an easier wake-up.

Keep curtains easy to open, set your alarm across the room, and have a clean, organized space.

A calm environment reduces stress and makes leaving your bed less daunting.

10. Avoid Snoozing

Repeatedly hitting snooze fragments your sleep and leaves you groggy.

Placing your alarm across the room or using a more gradual wake-up sound can help you get moving immediately.

11. Combine Morning Rituals for Maximum Impact

For best results, combine hydration, light, movement, and a pleasurable activity (like coffee or music) immediately after waking.

A structured, multi-step routine helps train your body to wake naturally and reduces resistance to getting out of bed.

This list was inspired by Esquire.

This article is made and published by Camilla Jessen, which may have used AI in the preparation