How to Get to Sleep and Feel Refreshed in the Morning

Co-authored by Sarah Gehrke, RN

Updated: March 29, 2019

Explore this Article Getting to Sleep Staying Asleep Waking Up Refreshed Article Summary Questions & Answers Related Articles References

When you come home from a long day at work, you are likely exhausted. However, even if you get plenty of sleep, you may find yourself groggy in the morning. Knowing how to shed your worries, unwind at night, and sleep deeply and soundly will help you feel energized and ready to go in the morning.

Getting to Sleep

  1. 1
    Get comfortable. Don't wear any clothes that are too tight or restricting or that will keep you too warm at night. They can keep you from falling asleep because you aren't comfortable, as well as make you restless later. One study even found that wearing tight clothing at night suppresses the release of melatonin, which is necessary for falling and staying asleep.[1]
  2. 2
    Cut out stimulants. Caffeine can interfere with your sleep even if it has been six hours since you last had any, so make sure to stop drinking it early.[2] Another stimulant to avoid is nicotine; it's best to try to quit smoking and using all other nicotine containing products (vaporizing nicotine, chewing tobacco, patches, and gum) altogether if you are having trouble sleeping.[3]
    • Keep in mind that you may have a period of withdrawal as you are cutting out nicotine, and this may interfere with your sleep.[4] Be sure to discuss any issues you are having with your doctor.
  3. 3
    Turn off the electronics. At least an hour before you want to sleep, turn off your computer, phone, and television. The bright lights of the screen tell your brain to stay awake, so to get your mind ready for bed, they need to go.[5] The blue light from screens is especially responsible for causing sleep disturbances.[6]
  4. 4
    Stop your racing mind. If you find you can't sleep because your brain keeps going, stop trying to sleep. Go try another activity for a time, such as reading a book. You'll begin to feel sleepy, and when you do, return to bed. This practice helps you to associate your bed with one thing--sleep.[7]
    • Another way to slow down your mind is to try meditation, as it clears your mind of thoughts if you do it properly. It also relaxes you, helps to regulate your sleep, go through more REM cycles, and sleep better overall.[8]One simple meditation is to concentrate on your breaths. Take deep breaths in and out, focusing solely on your breaths.[9] Try counting to four each time you inhale, and then repeat four counts each time you exhale to help slow your breaths. You can also use a guided meditation app to help you learn how to meditate.
    • Also, have a pen handy. That way, if you think of something you must do tomorrow, you can write it down instead of worrying about it.[10]
  5. 5
    Keep snacks light before bed. Big meals can cause indigestion or make you full enough that it keeps you awake. If you need a snack before bed, keep it light and have it at least 45 minutes before bed.[11][12]
    • Eating too much sugar, saturated fat, and not enough fiber can interfere with your sleep, so try to stick to a low sugar, low-saturated fat, and high fiber diet.[13]
  6. 6
    Stay on schedule. Try going to sleep at the same time every night, as well as waking up at the same time every morning. This trains your body to want to go to bed when it's time for you to go to bed, helping you get to sleep easier.[14]
  7. 7
    Try melatonin. Melatonin is a hormone that tells you to sleep. Your body already produces it, but you can also take a supplement. It is relatively safe, though it can cause headaches, dizziness, and irritability, as well as make you drowsy the next day. Therefore, you should try it out on a weekend when you don't need to be anywhere in particular.
    • Orally, you can swallow a pill or buy lozenges that you leave to melt under your tongue. You can also use a cream that you rub into your skin. Usually, you take 0.3 to 0.5 milligrams near bedtime to help you get to sleep. The body generally produces 0.3 milligrams or less per day, so you can start with less than that (0.1 milligrams) and work your way up to a dose that helps you, up to 3 milligrams as an adult. However, keep in mind that more melatonin is not necessarily better. You may want to try a time release melatonin supplement if you have trouble staying asleep.[15]
    • Melatonin can react with other medications, such as antidepressants, antipsychotics, and blood pressure medications. Always check with your doctor first before starting a new supplement or over-the-counter medication.
  8. 8
    Try a sleep aid. Over-the-counter medications can help you sleep. Most are antihistamines that make you drowsy. However, if you take them too often, they won't be effective anymore and may have long-term side-effects, such as dementia.[16] Plus, they can make you groggy the next day.[17]
    • The two main categories are diphenhydramine, which is the main ingredient in Benadryl and Unisom SleepGels, and doxylamine succinate, the main ingredient in Unisom SleepTabs. Both of these are antihistamines that can make you drowsy in the day, give you blurred vision, and dry out your mouth.[18]
    • Always check with your doctor first. You shouldn't take these drugs if you have certain conditions, such as liver disease, asthma, glaucoma, or sleep apnea.[19]
  9. 9
    Understand when to see a doctor. If you're getting 7 to 8 hours of sleep a night, and still not feeling ok in the morning, you may need to see a doctor. You could have a sleep disorder such as sleep apnea, narcolepsy, restless leg syndrome, or primary insomnia.[20]
    • Insomnia is a chronic condition where you can't go to sleep or you wake up often during the night.[21] Sleep apnea keeps you from getting restful sleep because you stop breathing while you are sleeping. Restless legs syndrome is a tingling feeling in your legs that can keep you awake. Narcolepsy can cause you to fall asleep at almost any time against your control.[22] Narcolepsy can also affect your sleep at night, such as by causing insomnia, leading to excessive daytime sleepiness, and bringing about a sudden need for sleep.[23]

Staying Asleep

  1. 1
    Skip the alcohol late at night. Though alcohol can help you fall asleep, it can also make you restless later at night, meaning you won't wake up as refreshed.[24] Stop drinking at least 2 hours before bedtime.[25]
    • Alcohol diminishes your ability to go into REM sleep, so you get less good quality sleep. Also, if you drink too much, it can affect your breathing, making your sleep not as sound.[26]
  2. 2
    Take your pets out of the bedroom. Your pets most likely do not sleep through the night like you do. They move around, make noise, and get up. These activities can wake you up, leaving you less rested. Try locking your pets out of your room for a night to see if you sleep better.[27]
  3. 3
    Drown out the light. Light tells your brain to wake up, so whether it's light from streetlights, the hallway, or even your bedside clock, it can keep you up. Blue light emitted by electronics like your TV, computer, and smartphone can also raise your cortisol levels and cause major sleep disturbances.[28] Use dark curtains on the window, especially if you have a good amount of early morning light, and place towels under doors if you need to do so. Cover up your clock so it's not shining so brightly.[29]
  4. 4
    Cool down your room. In the same vein, your room should be cool enough for sleeping, as you'll toss and turn if you're too warm. Generally, you should aim for 65 to 72 degrees Fahrenheit.[30]
    • Studies show that people sleep better and for longer periods of time in colder rooms. In fact, studies have shown that a cool room can even help people who suffer from sleep apnea sleep better. Your body follows circadian rhythms when it comes temperature, cooling down as you get closer to nighttime. However, if your body runs a bit hotter overall, you may have trouble falling asleep if you're not in a cool room, as your body can't cool down for sleep.[31]
    • Be aware that temperature above 75 degrees or below 54 degrees can make it harder for you to sleep.[32][33]
  5. 5
    Remove noise from the room. That is, you should definitely turn off noises such as the television and radio, but you should also take out anything smaller that makes noise, such as a ticking clock. Even small sounds can keep you awake or wake you up.[34]
    • If you can't stop certain noises, try earplugs or a white noise app to drown them out.[35]
  6. 6
    Change positions. Just because you've slept on your back your whole life doesn't mean that's the best position for you. Try sleeping on your side, or if you must stay on your back, maybe you need to support your knees and back with pillows to help keep you comfortable throughout the night.[36][37]

Waking Up Refreshed

  1. 1
    Try a gentle alarm clock. Your body doesn't like to be jolted out of sleep, and you may feel more groggy if you have a loud, obnoxious alarm clock. Try one that has a more gradual alarm, such as one that slowly gets louder.[38]
    • Try using an alarm app that will wake you up slowly.[39]
  2. 2
    Be in the sunlight. As soon as you can in the morning, try to get some sunlight. Either step outside or let sunlight into your bedroom Sunlight tells your body to wake up, so you'll be awake to start the day.[40]
    • Your body's natural rhythms are set by the sun and night. Basically, the sunlight tells your body it's morning, and it's time to start the day.[41]
  3. 3
    Drink water. You lose water during the night from sweating and through breathing. Make it one of your top priorities to drink a glass of water early in the morning, prepping you for the rest of the day.[42]
  4. 4
    Have some coffee. Though you want to skip the caffeine later in the day, you can use some in the morning to get you going. Just don't go overboard; 1 to 2 cups is sufficient. Try programming your coffeepot to start brewing just before your alarm. The smell will help you wake up, plus you'll have coffee ready to go.[43]
  5. 5
    Give yourself energy. Just like your car needs gas to go, your body needs food to go. Give it what it needs by having a breakfast complete with protein and a complex carbohydrate, such as peanut butter on whole wheat toast. Skip overly sugary breakfasts, such as sugary cereals or waffles with syrup.[44] However, keep in mind that sugar can hide in all kinds of foods. For example, some studies have shown that bread, including whole wheat bread, may increase your blood sugar as much as eating two tablespoons of sugar.[45] Check the ingredients list on anything you eat to be sure.
    • Try oatmeal, which is packed with fiber and is a complex carbohydrate. Use fruit to sweeten it, and add some protein, such as a few almonds or peanuts.[46]
    • Eat Greek yogurt. Greek yogurt has more protein than other yogurts, so it's a great choice for the mornings. Try it plain with some fruit to add sweetness.[47]
  6. 6
    Try exercise. Nothing wakes you up like a morning workout, so try jogging or an aerobic routine in the morning to get your day going. As an added bonus, people who exercise tend to sleep better at night, so you'll have a more restful night later.[48]
    • Avoid doing anything too strenuous in the evening hours because this may keep you up at night.[49]

Community Q&A

Add New Question
  • Question
    In the morning I wake up too early for school — around six o'clock — but I am supposed to wake up at seven o'clock. How can I wake up at seven o'clock for school?
    Jessica B. Casey
    M.A, Clinical Mental Health Counseling
    M.A, Clinical Mental Health Counseling
    Expert Answer
    It sounds like your body has had enough sleep by 6 am. Most adults need seven to nine hours of sleep. Try to adjust the time you go to bed to reflect the time you want to wake up. If you want to wake up an hour later, try going to bed an hour later.
  • Question
    I work at night and have trouble sleeping during the day. As soon as I arrive home 6am I immediately sleep but I often wake up at around 10am without getting enough sleep. I have blinds, AC, and all. What else can I do?
    Sarah Gehrke, RN
    Registered Nurse
    Registered Nurse
    Expert Answer
    Working the night shift will definitely disrupt your circadian rhythm, your natural sleep cycle. If you are not limiting caffeine/sugar while at work, that is a good place to start. Consider wearing blue blocking glasses during your last hour of your shift and on your way home to avoid blue-light exposure before trying to sleep. Attempt to keep a routine schedule. If at any time your lack of sleep is causing impairment, excessive daytime sleepiness, or memory issues please see your doctor.
  • Question
    How do I sleep less if I'm sleeping over 11 hours a night?
    Community Answer
    Take light meals at night means not full of oil. Also eat less in quantity, say 30% less than what you eat daily. Exercise every day. Drink a glass of water before going to bed. Set an alarm. See a doctor if you cannot make the changes on your own, as you may be experiencing depression or a medical condition.
  • Question
    I sleep for six hours and wake up at 4AM to read but I can't stop myself from falling back asleep. My exams are coming so I need to read. How can I stay awake?
    Community Answer
    When you wake up, play some really loud or crazy music. If you don't want to wake your family members, just put on some headphones. Brush your teeth, and wash your face with warm water. Drink some water, and turn on your lights and do some jumping jacks. That helps wake you up. You could also try getting to sleep earlier so that you've had a full night's rest by the time 4AM rolls around.
  • Question
    Is there a specific time that I should go to sleep and wake up?
    Community Answer
    No, it depends on when you need/want to wake up in the morning but you should try keep to a schedule and sleep roughly eight hours each night.
  • Question
    My doctor told me that there is no risk of building up tolerance to antihistamines, and I can take it as often as needed. Is this true?
    Community Answer
    If he said there is no risk for you, there isn't. It's only risky for some people with other health issues, and that are taking prescription medicines. It really varies person to person.
  • Question
    Should I do anything the night before?
    Community Answer
    It's nice to be prepared for the next day by laying out clothes or gathering the materials you need to leave the house with.
  • Question
    My sleep schedule is off the wall. I drink too much caffeine and I have a dog in my room. Any advice?
    Community Answer
    Stop drinking so much caffeine. Start by cutting back to not drinking anything caffeinated after supper, then cut back to no caffeine after lunch, then down to just one cup in the morning. Make sure to give your dog plenty of exercise during the day so that it is tired and sleeps through the night (or at least isn't restless).
  • Question
    What do I do if I wake up in the middle of the night?
    Community Answer
    If you happen to awaken, you should be able to fall back asleep fairly quickly. If not, you can try listening to some quiet music or reading for a few minutes. However, if you experience sleep apnea, insomnia, etc. you should see a doctor so they can put you on some kind of sleeping aid/medication.
  • Question
    Why do I feel more tired on the mornings/days after I have a longer night's sleep?
    Community Answer
    Too much sleep can be just as bad as too little. Find a balance. Try to go to bed by 10 or 11, and get up between 6 and 8. Unless you work at night, try not to sleep during the day. Find a schedule.
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    Article SummaryX

    If you wake up in the morning feeling tired and poorly rested, try developing a soothing bedtime routine to improve your sleep quality. Wear comfortable clothes when you go to bed, and avoid drinking caffeine or eating too heavily in the last few hours before you go to sleep. You can also calm your mind before bed by staying away from bright screens and unwinding with a little soothing meditation. If you’re still having trouble sleeping, talk to your doctor about using a gentle sleep aid, like melatonin. For more advice from our Health co-author, including how establish a refreshing wake-up routine, keep reading!

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    Categories: Bedtime Routine

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    Español: dormir y sentirte renovado por la mañana, Italiano: Andare a Dormire e Sentirsi Freschi al Mattino, Русский: подготовиться ко сну и чувствовать себя бодрым с утра, Português: Dormir e se Sentir Renovado pela Manhã, Deutsch: Einschlafen und sich am Morgen erfrischt fühlen, Français: bien dormir pour se sentir frais et dispos le matin, 한국어: 아침에 기분 좋게 일어나는 방법, ไทย: นอนและตื่นเช้าขึ้นมาอย่างสดใส, 日本語: 熟睡して朝スッキリと目覚める, Tiếng Việt: Ngủ và thức dậy khỏe khoắn vào buổi sáng, Čeština: Jak usnout a ráno se probudit svěží, 中文: 做到早上起床神清气爽, Bahasa Indonesia: Bangun Tidur dengan Segar di Pagi Hari, العربية: الحصول على قسطً وافر من النوم والشعور بالانتعاش في الصباح, Nederlands: Gaan slapen en 's ochtends fris weer wakker worden

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