How to Boost Your Energy and Sleep

Unlock the Secrets to Better Sleep and Feeling Less Tired Every Day

If you’re like me, you’ve probably spent years feeling exhausted, whether it’s from waking up tired every morning or just feeling drained throughout the day. But here’s the good news: I’ve spent the past few years obsessing over sleep research and my own habits, trying to figure out how to feel less tired and be more energized—and I’m going to share my top tips with you.

Let’s kick things off with the basics, as there are two critical factors we need to address:

1. Are you getting enough sleep?

You might think this one is obvious, but many of us don’t know exactly how much sleep our bodies and brains actually need. Ideally, you should be getting seven to eight hours of sleep every night. Unfortunately, more than half of people get less than six hours a night, and studies have shown that consistently sleeping under six hours can be equivalent to being cognitively impaired—like being drunk! So, if you’re struggling with energy, check the basics: Are you getting enough rest? If not, try to get closer to that eight-hour target. It’ll likely make a world of difference.

2. What is your chronotype?

Are you an early bird or a night owl? This isn’t just a cute phrase—it’s part of your genetic makeup. Some people are naturally wired to wake up early, while others are more productive later in the day. If you’re someone who’s naturally a night owl but you’re trying to force yourself to sleep early, you might be sabotaging your own sleep quality because it doesn’t align with your body’s natural circadian rhythm. Understanding your chronotype and matching your schedule accordingly can help improve your energy levels throughout the day. Keep in mind that your chronotype can change as you age, so stay aware of what works for you as time goes on.

Now, let’s break down the *best* science-backed tips for boosting your energy and getting better sleep, from the moment you wake up to the time you hit the pillow. Here’s a comprehensive guide that you can return to whenever you’re feeling stuck in a tired slump.

Morning Tips to Start Your Day Right

**1. Change Your Alarm Sound**

The first sound you hear in the morning matters. Studies show that melodic alarms—those with music or a gradual increase in sound—help reduce sleep inertia (that groggy feeling when you wake up) and can even improve your alertness compared to neutral alarms. Choose a pleasant, melodic sound to start your day.

**2. No Snooze Button!**

We’ve all been there—hitting snooze for those extra 10 minutes. But did you know that doing this can actually make you feel more tired? Your body goes through different sleep cycles, and hitting snooze interrupts your natural sleep rhythm, leaving you groggy. Instead of hitting snooze, try getting up when the alarm rings. Trust me, your body will thank you.

**3. Move Your Body**

Even just 30 seconds of movement can help you feel more awake. It’s been shown that a small burst of physical activity can boost your alertness. So, stretch, walk, or do a couple of quick exercises when you first wake up to kickstart your day.

**4. Expose Yourself to Bright Light**

Morning light exposure is key to setting your circadian rhythm. Sunlight is ideal, but bright artificial light can work too. Try to get outside for at least 30 minutes a day, or if that’s not possible, consider using bright indoor lights in the morning.

**5. Hydrate**

Drinking water as soon as you wake up can help improve your alertness, mood, and concentration. After hours of sleep, your body is dehydrated, so replenishing your fluids is a simple way to feel more awake.

Midday Strategies for Sustained Energy

**6. Watch Your Caffeine Intake**

Caffeine is a great pick-me-up, but timing matters. Caffeine blocks the adenosine receptors in your brain, which helps you feel less tired. However, drinking caffeine too late in the day (especially after 3 or 4 PM) can mess with your ability to fall asleep and affect your sleep quality. Try to limit your caffeine consumption to the morning and early afternoon for the best results.

**7. Diet Choices Matter**

Healthy eating can have a huge impact on how energized you feel. Eating whole foods like fruits, vegetables, and lean proteins can keep your energy levels steady, while consuming too many processed foods, sugary snacks, or low-fiber meals can leave you feeling sluggish. Try to avoid heavy or spicy meals close to bedtime, as they can cause indigestion and disrupt your sleep.

**8. Regular Exercise**

Exercise is a game-changer for both sleep and energy. Studies show that exercise increases sleep quality and helps you fall asleep faster. Regular movement throughout the day (whether it's walking, weightlifting, or cardio) not only improves sleep but boosts your overall energy. Just avoid working out too close to bedtime, as it can elevate your body temperature and make it harder to fall asleep.

Evening Tips for Restful Sleep

**9. Short Naps, Big Boost**

If you’re feeling tired in the afternoon, a 20-30 minute nap can enhance productivity, creativity, and cognitive function without leaving you feeling groggy. Avoid napping after 3 PM, though, as it might interfere with your ability to fall asleep at night.

**10. Skip the Alcohol**

While a nightcap might seem relaxing, alcohol can seriously disrupt your sleep. It reduces REM sleep, keeps you in lighter stages of sleep, and can cause wake-ups in the middle of the night as its effects wear off. If you want to feel more energized the next day, it’s best to skip the alcohol before bed.

**11. Create a Calming Bedtime Routine**

Take a warm shower or bath before bed. This helps your body cool down naturally, signaling that it's time to sleep. A relaxing routine, like reading a book or meditating, can also ease you into sleep.

**12. Sleep Environment**

A dark, cool room is ideal for sleep. Darkness signals to your brain that it's time to rest, and a cool room helps your body drop its temperature in preparation for sleep. Keep your bedroom free from distractions like phones and bright clocks. If you struggle with insomnia, don’t lie in bed awake for long periods—get up and do something calming until you feel sleepy.

The Final Key: Stick to a Consistent Sleep Schedule

One of the most impactful things you can do for your energy is develop a regular sleep schedule. Go to bed and wake up at the same time every day—even on weekends. When you do this, your body learns to follow a natural rhythm, and you'll wake up feeling more refreshed, even without an alarm. Consistency is key, and if life throws you off track, simply get back to your routine as soon as you can.

I’ve personally found that sleep schedule, exercise, and diet are the biggest factors in maintaining my energy levels. Of course, I still have off days, but overall, I’m a much more energized person now than I used to be. Hopefully, these tips help you on your journey to feeling more awake, refreshed, and energized every day.