Establishing a sleep schedule and bedtime routine, moving your alarm clock, and adjusting your diet are a few practices that can help you sleep better and wake up in the morning.

If you constantly wake up tired, you may not be getting enough sleep. There are a number of simple adjustments you can make to help you wake up in the morning.

However, if an underlying condition is causing your excessive sleepiness or drowsiness in the morning, you may need a combination of home remedies and medical treatment.

Going to bed and waking up at the same timeTrusted Source every day is important when it comes to getting good sleep.

Most adults need at least 7 hoursTrusted Source of sleep per night. Aim to get to bed early enough so you wake up feeling refreshed.

Stick to your sleep schedule every day, including on your days off. Your body will begin waking up at this time naturally.

Certain activities can interfere with your sleep if they are done too close to bedtime. These includeTrusted Source:

Relaxing bedtime routine activities

A few relaxing activities you may consider adding to your bedtime routine can include:

As tempting as it can be to get a few more minutes of sleep, falling back asleep after waking up is sleep fragmentation.

According to a small 2022 study, sleep fragmentation can increase subjective fatigue and decrease inhibition. A small 2021 study found that sleep fragmentation can have a negative impact on your working memory.

If you’re used to snoozing your alarm, try physically moving it away from your bed so you have to get up to turn it off.

A 2021 review of studies found that eating a healthy diet may help you sleep better. On the other hand, the study found that ultra-processed foods and foods high in added sugar may worsen your sleep quality.

However, the researchers noted that the design of the studies included ranged from poor to fair and that more high quality studies are needed before the link between diet and sleep quality can be confirmed.

Regardless, there are a number of other benefits to eating a healthy diet. Aim for a well-balanced, whole-foods focused diet. Try to include:

  • fruits
  • vegetables
  • whole grains
  • legumes
  • seeds and nuts
  • healthy fat, such as avocados and olive oil
  • lean protein

In general, try to focus on eating foods in their most natural form. These can generally be found around the perimeter of the grocery story. Avoid the center aisles, which contain processed foods.

Additionally, try to avoid large mealsTrusted Source before bed. This can also negatively affect your sleep quality.

Exercising regularly is another important aspectTrusted Source when it comes to improving your sleep.

A 2021 review of studies found that regular exercise can improve subjective sleep quality in adults. This includes improvements in:

  • sleep quality
  • insomnia severity
  • daytime sleepiness

A different 2021 study found that the intensity of the exercise matters as well. The researchers found that moderate, rather than vigorous, exercise was the best for improving sleep quality.

Daylight helps regulateTrusted Source your circadian rhythms and improve your sleep.

You could also try sleeping with your blinds open so you wake up to sunshine — that is, as long as it’s not too bright outside your bedroom window at night.

Gloomy day? No worries. Just turn on the lights or use a light-up alarm clock.

Ways to get sunlight

Here are a few small ways you can get sunlight in the morning. You may consider:

  • opening your blinds as soon as you get up
  • having your coffee or breakfast outside
  • going for a short walk

Remember to wear sunscreen!

If you can’t get up in the mornings after trying other methods, talk to a doctor about a referral to a sleep specialist.

Participating in a sleep study may be able to help you get a diagnosis for a sleep disorder that may be negatively affecting your sleep.

If you’re diagnosed with a sleep disorder, such as chronic insomnia or restless leg syndrome (RLS), treatment can help you sleep and wake up better. Treatment depends on the specific sleep disorder and might include:

It’s possible to train yourself to wake up on time in the morning. A few changes to your routine may be able to help you get rid of your morning fatigue.

If you worry that you have a sleep disorder or other medical condition that may be contributing to your morning fatigue, talk to your doctor. They will be able to identify the cause or refer you to a specialist who can.