Morning Fatigue: How to Fight It

Last Update on October 21, 2020 : Published on September 29, 2020

Does waking up in the morning usually feels like a task even with 8+ hours of sleep? Do you feel tired as soon as you wake up? It may be because you’re fighting morning fatigue. Fatigue is the lingering exhaustion you feel after a particular harrowing task. Feeling tired all the time can cause serious disruptions in your daily routine.

How to stop morning fatigue? Many of us require a caffeine boost to shrug off that feeling of tiredness but caffeine can make us more jittery and anxious. Here listed are better ways to drive away morning fatigue and restore your energy.

Easy Ways to Beat Early Morning Fatigue:

How to Beat early Morning Fatigue

1. Don’t Snooze

The first thing we do after our alarm wakes us is to hit that snooze button. Once your sleep cycle is disturbed going back to sleep might hinder your ability to perform properly throughout the day. To avoid morning fatigue try the 90-minute trick; set two alarms – one for 90 minutes before your desired wake up time and one for when you wake up. This trick will not mess with your REM sleep cycle and you will wake up refreshed.

Also Read 10 Healthy Morning Routine That Help You Keep You Calm

Don’t snooze, how to get rid of tiredness instantly

2. Drink warm water

Dehydration is a common symptom of fatigue and can cause mood swings in the morning. To avoid waking up sluggish, drink a glass of warm water when you wake up. Also, keep a habit of drinking water or non-caffeinated fluids during the day to keep your body refreshed and full of energy.

Drink warm water

3. Morning Stretches

During our REM sleep, our body becomes paralyzed so stretching first thing in the morning naturally feels good. Low-intensity exercise or yoga is one of the best ways to wake up. If you have time or you feel like it, go for a bike ride or swimming. These exercises help to boost metabolism, stretch muscles, and restore energy.

Also Read : Best Stress Relieving Exercises For You To Try

Morning stretches

4. Breakfast

Waking up with a growling stomach is not a good way to start your day. Skipping breakfast – the first meal of the day – can negatively impact your energy and metabolism. Fuelling your body with some healthy calories can provide enough boost in the morning. If you work out in the morning, try eating breakfast after. Whole grains and proteins are a good choice for breakfast food.

Breakfast, how not to be tired in the morning

5. Go out

Walking around in nature is the healthiest way to start your mornings. The morning sunlight helps you to bump up your serotonin levels and can make you feel calm and alive. If you are not comfortable with going outside, try to get some sunlight by adjusting your curtain in a certain way to help filter the first ray of sunshine.

Also Read: What are Mental health Benefits of Walking 

Foods to fight fatigue

Foods to Fight Fatigue: Food that will Supercharge You

Sugar and caffeine can leave you feeling jittery and anxious in the morning. Foods rich in vitamins and minerals can provide us a boost of energy without feeling restless and can also prevent fatigue throughout the day. Listed are some of the fruits and vegetables you can eat in the morning or add in a smoothie to help fight fatigue are:

1. Avocado –

Avocado is rich and full of healthy fats that help in lowering cholesterol levels and weight loss. The unique fruit is delicious and a healthy substitute for potassium. Avocado is rich in vitamins and nutrients and helps with heart, mind, and body.

Also Read : Coffee is Good for You: Myth Or Fact?

2. Almonds –

Almonds are rich in proteins, fibre, and fat that can help fight fatigue and boost energy. It is one of the healthy sources for vitamin B and magnesium that can help with concentration and metabolism.

3. Kale –

Kale is rich in antioxidants, vitamins, and nutrients. The plant-based vegetable can be cooked, baked, and could be added in a smoothie as well. Kale helps in reducing weight, improving eye-sight, and lowering cholesterol.

4. Banana –

This fruit is rich in fibre and potassium that also helps control the intake of sugar into the blood.

5. Dates –

Dates are a good source of potassium, calcium, zinc, magnesium, and iron. Although sweet, they are still considered a good source of providing energy.

6. Eggs –

Eggs are a rich source of vitamins and minerals. Eggs, especially egg yolks, are highly rich in nutrients and proteins. Eating eggs regularly helps in improving mood.

every morning

Waking up tired can disrupt our whole day and can make us feel lethargic even after a good night’s rest. Try these above-mentioned tips and tricks to ensure a good routine every morning.

Your day depends on the morning you have. A beautiful and refreshing morning will bring positivity and happiness in your daily life.

Stay happy, stay healthy!

About The Author

Swarnakshi Sharma

Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.


  1. Anamika Sinha

    I am goona try these tips

  2. Rashmi Kandhil

    I tried going out for some time and it worked for me. I felt totally refreshed throughout the day.

  3. Kerin

    I am having morning fatigue during pandemic lockdown for no reason. What should I do?

    1. Swarnakshi Sharma

      Hello Kerin, thank you for visiting Calmsage. The mornings this year are quite difficult to manage. I've found drinking warm water the first thing in the morning very helpful as it cleanses the body's digestive system. After I wake up, I go walk for a few minutes in my garden and take in the morning sun. That alone cheers me up. Try these tips next time. I believe these will help you. For more information write to us at and follow us on our social media pages.

  4. Janny

    These all tips are already part of my daily routine!

  5. Akanksha

    This is very important to know. Thanks

  6. Aayushi Kapoor

    This is the only reason I don’t skip breakfast 🍳

  7. Aditya Purohit

    Thanks for this blog

  8. Chris Smith

    I used to feel lousy just after a light breakfast, these tips really helped. Thanks a ton!

  9. akshita

    I am surely going to try these tips. I loved them and I usually face morning fatigue. Thanks for sharing :)

  10. Amara Smith

    Drink a glass of water first thing.

  11. Shin

    walking and meditation are the best things to start mornings

  12. Mridula

    Snooze button is really a big problem with the alarms, one should make it a habit to get up on time.

  13. CHTN

    Well, I believe everyone needs his/her own sweet time to get up from bed, however, it's good to know that how it may impact your overall day.

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