11 Hacks for More Morning Energy

Can jumping 100 times in the morning boost energy and leave you feeling in top shape for the rest of the day? (Yes, according to one TikTok trend.) But does it actually work? And, if you’re not the jumping type, is there something else you can do to boost energy during your morning routine?

Read on for 11 ways to boost morning energy.

1. Eat Breakfast

Or pack a balanced breakfast into a bowl: “If you typically grab yogurt for breakfast, a great way to make it more balanced is to add fresh berries, your favorite nut butter, granola, and chia or flax seeds,” she says. “This combination balances blood sugar and provides lasting energy.”

2. Log a Quick Workout

Exercise also increases blood flow, so you get more oxygen and nutrients moving to your organs and muscles, which improves energy levels, says Barbara Bawer, MD, a family medicine physician with The Ohio State University Wexner Medical Center in Westerville.

Dr. Bawer suggests doing a 15-minute strength workout, as working the muscles burns calories longer post-exercise than cardio, which can help boost energy for some time after the workout is finished.

3. Jumping 100 Times

Yes, the 100 jumps trend has some merit. “It’s a workout that boosts circulation and delivery of oxygen and nutrients, and, therefore, can boost energy,” Bawer says.

“It offers a relatively high intensity, but at your own pace,” notes Larry Nolan, DO, sports medicine physician at The Ohio State University Wexner Medical Center in Columbus. “If you're just starting out, it can be a whole-body exercise that fits your ability and has a high calorie-per-minute burning potential.”

Plus, jumping in place requires no equipment and doesn’t take long to complete, Dr. Nolan adds.

You’ll want to incorporate a quick warmup to avoid injury, especially after just waking up. Try 10 reps of calf raises, bodyweight squats, leg swings, and lunges if time allows, Nolan says.

Consult your doctor before trying this trend if you have an orthopedic condition, back issues, mobility concerns, or dizziness or lightheadedness, Bawer says.

4. Take a Cold Shower

Not gutsy enough to try a cold shower routine? “Splashing cold water on your face can have a similar effect,” Bawer says.

5. Don’t Hit ‘Snooze’

“The sleep you might catch between hits of the snooze button is likely very light sleep and may not help you feel more awake if you’re truly sleep deprived,” says Chafen Hart, MD, a pediatric sleep specialist at National Jewish Health in Denver. “It's okay to rest for a minute before getting going, but it's likely not helpful to spend an hour hitting the snooze button.”

6. Inhale an Energizing Scent

“The active compound in peppermint — menthol — stimulates olfactory receptors in the nose that send signals to the central nervous system, which can trigger increased alpha brain wave activity linked to alertness and cognitive performance,” says Supriya Rao, MD, managing partner and director of the metabolic and lifestyle medicine clinic with Integrated Gastroenterology Consultants in Lowell, Massachusetts, and a clinical assistant professor at Tufts University School of Medicine in Boston.

Try massaging the essential oil into your skin (be sure to mix it with a carrier oil like jojoba first), using a room diffuser, or putting the oil on a cotton ball and smelling it with deep breaths, Bawer suggests.

7. Get Sunlight

Sunlight serves as a clue for your circadian rhythm, Dr. Hart says. “If your brain does not see the sun during the morning hours, it can confuse your brain into thinking that you are shifting your sleep schedule and can decrease alertness,” she says.

If getting natural sunlight is difficult where you live, try using a sun lamp (bright light therapy). “Even the most basic sun lamps sold give more than 8,000 lux, which is similar to the sun and can be timed to turn on when your alarm goes off,” Hart says.

8. Hydrate

“Since dehydration can affect your energy, focus, and mental clarity, drinking a glass of water first thing in the morning — like while your coffee is brewing — is an easy and effective way to start rehydrating,” McClelland Newman says.

And if drinking plain water doesn't appeal to you, she suggests infusing it with fresh fruits like lemons, oranges, cucumbers, pineapples, and herbs like mint or rosemary.

9. Meditate

Taking a few minutes to focus on the present or recite a mantra can leave you more energized by reducing stress levels and increasing feelings of calm and peace, Bawer says. “It increases serotonin and dopamine, which helps with mental clarity and energy,” she says.

It may not exactly give you hype energy, but meditation can help you think more clearly, feel less groggy, and feel more in control, Dr. Rao says.

10. Optimize Your Sleep Routine

Improving your nighttime sleep habits is one of the best ways to boost morning energy.

Hart suggests waking up around the same time every day to normalize your circadian rhythm (she recommends the app Timeshifter if you have trouble), restricting your bedroom to sleep (and not lounging), and darkening your environment and slowing your activity a few hours before bed.

“If you cannot fall asleep within 30 minutes, it's important to get out of bed, go to another room if possible, and occupy your brain with something boring,” Hart says. “Return to try to go to sleep about 30 to 40 minutes later.”

11. Drink Caffeine

“Caffeine can help you get a boost of energy as long as you keep consumption to a safe limit of no more than 400 milligrams of caffeine daily and ideally pair it with a high protein and balanced breakfast,” Bawer says.

Be careful not to rely on caffeine, though. “Relying on caffeine to give you continued energy or drinking too much can quickly turn into a negative with worsening anxiety, more frequent headache, arrhythmia (abnormal heart rhythm), poor sleep, possibly difficulty absorbing nutrients of certain nutrients, and fatigue when the caffeine wears off,” Bawer says.

The Takeaway

• The best morning energy practices include getting sunlight when you wake up, starting the day with breakfast, hydrating, and taking a cold shower.
• Exercising first thing in the morning is another way to boost energy for the day. A simple routine, like jumping 100 times or 15 minutes of strength training works, too.
• Improving bedtime habits can help you get quality sleep at night, which is key to boosting morning energy.