6 Good Habits that Will Energize You in the Morning

Did you know that exercising or taking a cold shower are two of the best ways to fight sleepiness and start the day with energy?
6 Good Habits that Will Energize You in the Morning
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 09 October, 2022

Your body might feel physically exhausted and you also might find it difficult to concentrate or do activities that are mentally demanding.

However, it’s a problem that we can control naturally by aiming to sleep for 8 hours and adopting certain morning habits.

In today’s post, we’d like to share 8 simple tricks in detail for counteracting sleepiness without having a negative impact on your daily routine.

Keep on reading!

1. Take a cold shower

Washing your face with cold water, or even better, taking a cold shower, is one of the best habits for avoiding the feeling of wanting to keep on sleeping in the morning.

The cold temperature of the water gets blood circulation moving and allows oxygen and nutrients to get where they need to be more easily.

It goes without saying that this effect raises energy levels and optimizes mental functions.

2. Drink a hydrating beverage

While resting, there are several processes that take place in the body, eliminating a significant amount of liquid from tissue.

As a result of dehydration, we can experience a heavy feeling of tiredness in the morning, when we need to energize ourselves.

Thus, in order to avoid those symptoms, it’s a good idea to start the day off with a hydrating drink such as water or tea.

Hydrating ourselves provides the body with fuel and, in addition, it aids in digestion and detoxification processes.

3. Drink a cup of coffee

There are a lot of people all over the world who can’t start their daily activities without having a good cup of coffee.

The reason? A dose of caffeine helps the body stimulate its nervous system and raises its concentration capacity and state of alertness.

Thus, because of the benefits of caffeine, if being sleepy is getting in the way of your morning activities, drinking coffee in moderation can be a solution.

Note: A caffeine overdose can overstimulate the nervous system. An overstimulated nervous system is linked with tachycardia, hot flashes and hyperactivity. 

4. Eat an apple as a snack

In order to keep your metabolism active and prevent bouts of low energy in the morning as well, you should eat healthy snacks.

Apples, thanks to their properties, are one of the best options for this time of day. They’re low in calories and their dietary fiber keeps you fuller for longer and prevents extra calorie consumption.

We should add on that apples contain carbohydrates provide a source of glucose for cells in order to maintain enough “fuel”.

Also see: Healthy Snacks that Are Easy to Make

5. Exercise

Feeling tired and sleepy in the morning can be the perfect excuse to not work out. However, exercising it’s one of the best natural solutions if you want to energize your body.

Physical activity optimizes blood circulation and energy levels. In addition, they’re great for improving sleep quality at night as well as boosting mood during the day.

6. Prepare the blender

Instead of turning to commercial energy drinks, you can make a fruit and vegetable smoothie to give your mind and body a little push.

There are a lot of recipes out there using different ingredients and flavors. While you’re still reading our post, we’d like to share a recipe using strawberries and bananas.


  • 6 ripe strawberries
  • 1 ripe banana
  • 1 cup of natural low-fat yogurt (200 g)
  • 2 tablespoons of oats (30 g)
  • 1 tablespoon of chia seeds (15 g)


  • Wash the strawberries well and put them into the blender along with the banana, yogurt and oats.
  • Blend all of the ingredients together at maximum speed until the mix is homogeneous.
  • Serve and add a tablespoon of chia seeds into each serving.

Drinking instruction

  • Drink the liquid along side your breakfast, or in the mid-morning when you feel low on energy.

As a final word of advice, remember that in order to enjoy more productive mornings that are filled with energy, you should avoid bad moods and toxic people.

Improve on your lifestyle using all of these habits and you’ll start noticing a difference in all of your mornings.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Miró, E., Cano-Lozano, C., & Buela-Casal, G. (2005). SUEÑO Y CALIDAD DE VIDA. Revista Colombiana de Psicología. https://doi.org/10.1097/MRR.0000000000000137
  • Saez, J., Santos, G., Salazar, K., & Carhuancho-Aguilar, J. (2013). Calidad del sueño relacionada con el rendimiento académico de estudiantes de medicina humana. Horiz. Med.
  • Téllez, A., Juárez-García, D. M., Jaime-Bernal, L., & García-Cadena, C. (2016). Prevalencia de trastornos de sueño en relación con factores sociodemográficos y depresión en adultos mayores de Monterrey, México. Revista Colombiana de Psicologia. https://doi.org/10.15446/rcp.v25n1.47859

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.