- Dietitians recommend a high-protein breakfast and staying hydrated to help boost alertness all day.
- Early light exposure and consistent wake-up times can support circadian rhythm and steady energy.
- Small changes to your morning routine can add up over time.
If mornings look like hitting the snooze button and dragging yourself to the coffee pot, you’re far from alone. While feeling energized all day starts with a good night’s rest, what you do right after you wake up can be just as powerful.
Staying alert from morning to evening can be a struggle, no matter how well you sleep. And if you’re in a season where quality rest is hard to come by (looking at you, moms and dads), a few simple changes to your morning routine can make a noticeable difference in your energy levels.
To help you make the most of the first few hours of the day, we asked dietitians to share their best advice on what to do in the morning to feel energized all day long.
1. Wake Up at the Same Time Every Day
While it feels good to stay in bed a few extra hours when you don’t have an early-morning obligation, this habit may actually be sabotaging your energy. Your body runs on an internal 24-hour clock—known as your circadian rhythm—which regulates everything from body temperature and hormone production to how well you sleep. When you wake up at 5 a.m. during the week but sleep until 9 a.m. on weekends, you’re essentially giving your body jet lag without even leaving the house.
Going to bed or waking up at different times throughout the week is associated with decreased cognitive performance and adverse health outcomes, including heart disease and inflammation. While some evidence suggests that catching up on one to two hours of sleep on the weekend may help a bit, going to bed and waking up at the same time each day should be the goal.
2. Hydrate First Thing
If the first thing you grab in the morning is a cup of coffee, you’re not alone—and dietitians get it. “My favorite morning beverage is anything with caffeine, and it works great at first, but there can be a midmorning slump,” explains Amy Beney, M.S., RD, CDCES. Caffeine will wake your brain up for a short period of time, but hydrating with water before or with your coffee or tea will have lasting effects.
After six to eight hours of sleep, your body has lost fluids through breathing and sweat, leaving you mildly dehydrated in the mornings. Without adequate hydration, the areas of the brain that support alertness may not receive the blood flow and oxygen they need to function at their best.
To make starting the day with water a no-brainer, Beney recommends filling your coffee mug with water first, then pouring your first cup of coffee once it’s empty.
3. Eat a High-Protein Breakfast
Instead of hitting snooze for a few extra minutes of broken sleep, making time to eat before starting your day is a better strategy for sustained energy. “A straightforward morning habit to boost energy and focus is eating a protein-rich breakfast,” says Whitney Stuart, M.S., RDN, CDECS.
“Protein helps stabilize blood sugar and supports neurotransmitter function, which promotes sustained energy and mental concentration throughout the morning,” Stuart explains. A small 2024 study found that women who ate high-protein breakfasts showed improved cognitive performance two to three hours after eating compared to those who skipped breakfast or ate high-carbohydrate meals.
If mornings are rushed, a balanced, high-protein breakfast doesn’t have to be elaborate. Preparing a batch of High-Protein Overnight Oats or a High-Protein Breakfast Casserole on the weekend can make weekday mornings easier while still supporting energy and focus.
4. Get Moving
Regular exercise is linked with reduced fatigue, increased energy and greater vitality. Who wouldn’t want that? While these benefits apply no matter when you work out, there’s something to be said for getting in some movement early in the day.
For starters, you’re more likely to actually do it. “It can feel like a big sense of accomplishment if a task is completed early,” says Beney. She recommends adding anything from a full workout to a quick 10-minute walk to your morning routine.
If you have the time, exercising in the morning could improve your workout quality without extra effort. Studies suggest that people who exercise in the mornings tend to have longer bouts of moderate to vigorous activity per workout and are more likely to reach the recommended 150 minutes or more of weekly physical activity compared to those who exercise later in the day.
Morning movement may also help support better sleep. Regular morning exercise is associated with lower morning cortisol levels and improved sleep quality—both of which can make it easier to wake up and stay active the next day.
5. Go Outside
For those of us who live in unpredictable climates or wake up hours before the sun rises, the advice “wake up with the sun” can feel laughable. But you don’t need a picture-perfect sunrise to get the benefits of morning light; there are plenty of other ways to reap the benefits.
“Exposure to natural light in the morning resets your circadian rhythm, promotes alertness, supports healthy hormone regulation and improves mood,” says Stuart. In fact, spending more time outdoors in natural light is associated with fewer depressive symptoms, better sleep, less fatigue and even an easier time waking up in the morning.
Whether it’s sipping your coffee on the patio or taking a quick walk around the block, try to get some outdoor light exposure during the morning hours. And if you can’t get outdoors because of the weather or your schedule, an artificial light box can help. Regular morning bright-light therapy has been shown to support circadian rhythm alignment, boost mood and improve sleep and metabolic health.
Our Expert Take
If you struggle with low energy levels throughout the day, a few simple changes to your morning routine can make a noticeable difference in how you feel. Small tweaks to your hydration, nutrition, movement, light exposure and wake-up times can prime your brain and body to feel more alert, energized and even sleep better at night.
The good news? You don’t need to overhaul your entire morning to see results. Start small by picking one habit that feels doable—whether that’s drinking water before your coffee, setting your alarm on the weekends for a more consistent wake-up time, or stepping outside for a few minutes each morning. Add one change at a time and adjust your routine to fit your life for the most impactful, long-lasting results.
