How to Get to Sleep and Feel Refreshed in the Morning

Medically reviewed by Sarah Gehrke, RN, MS

Last Updated: May 27, 2021 Approved

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.

Method 1

Method 1 of 3:

Getting to Sleep

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]
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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]
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Research source} 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]
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- 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]
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  PubMed Central
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  Go to source} Be sure to discuss any issues you are having with your doctor.
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]
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Research source} The blue light from screens is especially responsible for causing sleep disturbances.^{[6]
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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]
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- 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]
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  Go to source}One simple meditation is to concentrate on your breaths. Take deep breaths in and out, focusing solely on your breaths.^{[9]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} 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]
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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]
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- 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]
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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]
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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]
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- 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
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]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Plus, they can make you groggy the next day.^{[17]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- 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]
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  Mayo Clinic
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- 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]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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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]
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- Insomnia is a chronic condition where you can't go to sleep or you wake up often during the night.^{[21]
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  Research source} 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]
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  Research source} 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]
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Method 2

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Staying Asleep

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]
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Research source} Stop drinking at least 2 hours before bedtime.^{[25]
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- 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]
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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]
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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]
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Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} 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]
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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 °F (18.3 to 22.2 °C).^{[30]
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- 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]
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- Be aware that temperature above 75 degrees or below 54 degrees can make it harder for you to sleep.^{[32]
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  Journal archive from the U.S. National Institutes of Health
  
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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]
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- If you can't stop certain noises, try earplugs or a white noise app to drown them out.^{[35]
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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]
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Method 3

Method 3 of 3:

Waking Up Refreshed

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]
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- Try using an alarm app that will wake you up slowly.^{[39]
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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]
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- 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]
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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]
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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]
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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]
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Research source} 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]
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Research source} 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]
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- 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]
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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]
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- Avoid doing anything too strenuous in the evening hours because this may keep you up at night.^{[49]
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