Feeling tired during the day is common, particularly after a restless night, a bout of dehydration or long stretches of inactivity. Fortunately, a few simple steps can help your body shift from sluggishness to a more alert and energised state.
Exposure to natural light, proper hydration and physical movement are among the quickest and most effective ways to support wakefulness and restore your energy. Even small actions, like stepping outside for a few minutes or drinking a glass of water, can help you feel refreshed and focused.
We offer a range of helpful tips in our guide to resolve sleepiness in the short-term and advice for resolving frequent fatigue in the future.
Quick answer: How to wake yourself up when tired
To wake yourself up when tired, expose yourself to bright light, drink water and move your body with stretches or exercises like jumping jacks. Natural light signals your brain to wake up, hydration improves circulation and mental focus, and physical movement increases blood flow and energy.
Quick ways to wake yourself up:
- Get bright light exposure
- Drink a glass of water
- Move your body with stretching or light exercise
- Avoid hitting the snooze button
- Splash cold water on your face
- Eat a light breakfast
- Use caffeine strategically
- Have a conversation or stimulate your mind
Why do we feel tired?
Tiredness is your body’s way of signalling that it needs rest or recovery. While occasional dips in energy are completely normal, daytime sleepiness can have many causes. Not getting enough sleep is one of the most common, but sleep quality matters just as much as quantity. Even a full night in bed may not feel restorative if your sleep is restless or frequently interrupted.
Everyday factors can also influence how energised you feel. Poor nutrition or dehydration can contribute to fatigue and reduced concentration, while prolonged stress or mental effort can leave you feeling drained and unfocused. Long periods of inactivity may add to feelings of sluggishness, which is why even gentle movement can sometimes help you feel more alert.
Your sleep schedule plays an important role, too. The body follows a natural circadian rhythm – an internal 24-hour clock that helps regulate when you feel awake. Light exposure, daily routines and sleep timing all help keep this rhythm aligned. Late nights or inconsistent sleep schedules can disrupt this natural rhythm, making it harder to wake up feeling refreshed and maintain steady energy throughout the day. A more consistent sleep routine can help your body settle into a predictable pattern of rest and alertness.
Tips to wake yourself up when tired
These strategies can support greater alertness when you feel tired during the day. Additionally, incorporating these lifestyle changes into a consistent daily routine can help reinforce the body’s natural sleep-wake rhythm and promote more stable energy over the long-term.
Get bright light exposure
Light is one of the strongest environmental signals for wakefulness. Exposure to natural sunlight or bright indoor lighting helps suppress melatonin, the hormone that promotes sleepiness, while signalling to the body that it is time to be alert.
Opening your curtains, stepping outside or sitting near a bright window can help increase alertness and support your body’s natural circadian rhythm. Regular morning light exposure can also help reinforce a more consistent sleep-wake cycle over time.
Drink plenty of water
Even mild dehydration can contribute to feelings of fatigue and reduced concentration, making adequate hydration important for maintaining energy throughout the day.
Drinking a glass of water after waking can help replenish fluids lost overnight and support normal physical and cognitive function. Continue drinking water regularly throughout the day rather than waiting until you feel thirsty. Keeping water readily available can make consistent hydration easier to maintain.
Move your body
Physical movement increases circulation and oxygen delivery throughout the body, which can help you feel more alert and energised. Even a few minutes of activity can help reduce feelings of sluggishness, particularly after waking or spending extended periods sitting. Incorporating regular movement throughout the day can also support overall energy levels and sleep quality.
Simple activities that can wake you up include:
- Stretching your arms and legs
- Doing jumping jacks
- Taking a short walk
- Practising light yoga
Avoid hitting the snooze button
Pressing the snooze button can fragment the final portion of your sleep and may leave you feeling more groggy when you eventually get up. When you return to sleep for short periods, your body may begin another sleep cycle that is interrupted by the next alarm.
Waking at a consistent time and getting up when your alarm first sounds can help reinforce your natural sleep-wake rhythm. Over time, a regular schedule may make waking feel easier and more natural.
Splash cold water on your face
Cold water stimulates the nervous system and can increase alertness. Washing your face with cool water or taking a quick shower can therefore help reduce grogginess and make you feel more awake. While the effect is generally temporary, it can be a useful addition to other strategies to help you feel more refreshed and alert.
Eat a light breakfast
A balanced breakfast that combines protein, fibre and complex carbohydrates provides more sustained energy in the morning. In contrast, highly refined or sugary options may provide a rapid increase in energy followed by a subsequent decline, so prioritising balanced choices can help maintain steadier energy levels throughout the day.
Balanced breakfast options include:
- Eggs and wholegrain toast
- Yogurt with fruit
- Oatmeal
- Smoothies
Use caffeine strategically
Caffeine can temporarily increase alertness by blocking adenosine, a chemical in the brain associated with feelings of tiredness. A moderate amount of coffee or tea can therefore be useful when you feel sleepy. However, caffeine can remain in the body for several hours, so consuming it later in the day may interfere with your ability to fall asleep.
Using caffeine thoughtfully can help preserve its benefits without compromising sleep quality, so long as it is safe for you to drink. Some individuals need to steer clear of caffeine altogether, so it is important to consult your healthcare professional first.
Have a conversation or engage your mind
Mental stimulation can help increase alertness when your attention begins to decline. Having a conversation, listening to engaging music, completing a short task or changing activities can provide additional stimulation and help restore focus. This can be particularly useful during long periods of repetitive or sedentary work. Combining mental engagement with movement or a change of environment may provide an additional lift.
How to prevent feeling tired in the future
If regularly experience sleepiness throughout the day, improving your sleep habits can support more consistent energy over the long-term. Establishing a regular sleep schedule is an important starting point, as going to bed and waking at similar times each day helps reinforce the body’s natural sleep-wake rhythm. Getting sufficient sleep is equally important; most adults need around 7–9 hours of sleep each night.
Your evening routine can also influence sleep quality. Limiting caffeine later in the day may make it easier to fall asleep, while reducing screen time before bed can help create a more natural transition towards rest. Establishing a calm, consistent wind-down routine can further signal to the body that it is time to prepare for sleep.
Creating a comfortable sleep environment can also support more restorative rest. A bedroom that is quiet, dark and comfortably cool, together with a supportive mattress and bedding, can help minimise disruptions and create conditions that are more conducive to quality sleep.
Prioritising high-quality sleep is an important foundation for sustained energy and overall wellbeing. With consistent habits and a supportive sleep environment, it can become easier to wake feeling refreshed and maintain more stable energy throughout the day.
Frequently asked questions
How do I wake myself up if I'm tired?
Expose yourself to bright light, drink water and move your body with stretching or light exercise. These actions signal your brain to wake up and improve alertness.
Why am I still tired after sleeping?
Feeling tired after sleeping can have several causes, including insufficient sleep, disrupted or poor-quality sleep, an inconsistent sleep schedule or lifestyle factors such as stress. If tiredness is persistent, severe or affecting your daily life despite adequate sleep, consider speaking with a healthcare professional.
How do you stop feeling sleepy fast?
To stop feeling sleepy quickly, try getting fresh air, drinking water, moving your body or exposing yourself to bright light. These actions help stimulate your brain and increase alertness.
What if I can't get back to sleep?
If you wake up and cannot fall back asleep within about 20 minutes, it may help to get out of bed and do a relaxing activity until you feel sleepy again.
What is the 3-2-1 rule for sleep?
The 3-2-1 rule encourages better sleep habits by stopping heavy meals three hours before bed, avoiding work two hours before bed, and limiting screen use one hour before sleep.
Does drinking water help you wake up?
Drinking water can help support alertness, particularly if dehydration is contributing to your fatigue. Having water after waking also helps replenish fluids lost naturally overnight.
Does sunlight help you wake up?
Yes. Morning light is an important signal for your circadian rhythm and helps tell your body that it is time to be awake. Exposure to natural light after waking can support alertness and help maintain a consistent sleep-wake cycle.
