10 Easy Ways to Give Yourself a Morning Energy Boost

Updated: May 02, 2023

These simple tips will have you bouncing out of bed.

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healthy eating, drinks, diet, detox and people concept - close up of woman with fruit water in glass bottle
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Drink Water

Hydration is important for lots of reasons—but one of the biggest is energy. When you aren’t getting enough water, you’re sure to feel tired faster. So stave off unnecessary crashes by properly hydrating, especially at the beginning of the day! How do you know how much water you need? Here’s a guide that can help.

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Fresh blueberry with drops of water in wooden bowl.

Eat More Antioxidants

Foods high in antioxidants, such as blueberries, may not boost energy directly, but they certainly have indirect benefits. Because they fight harmful free radicals, they may protect you from the kind of illnesses that deplete your energy stores. Likewise, they’re high in nutrients your body needs. Bonus: You’ll get tons of health and beauty benefits from blueberries, too!

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Cough tea. Green tea with lemon, ginger, sage on a light background
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Make Herbal Tea a Habit

Speaking of antioxidants, herbal tea is another great source of them. It’s also a great swap for the stimulant of coffee. Some good options are peppermint, ginger and cinnamon, all of which make for an invigorating morning cup. For more inspiration, check out the mind-blowing benefits of tea.

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Healthy bowl of muesli, apple, fruit, nuts and milk for a nutritious breakfast with a low glycemic index ensuring plenty of energy for the day

Look for Foods Low on the Glycemic Index

When a food is low on the glycemic index, its sugars are absorbed slowly in the body—for less of a sugar crash and more sustained energy. Examples include nuts, high-fiber vegetables and whole grains: all great for your breakfast routine. Get started today with lentils.

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woman refuses to drink a alcohol

Limit Alcohol

Most people don’t reach for a glass of wine or cocktail at breakfast, but even if you’re partaking throughout the day, you could be unintentionally sabotaging your overall energy levels. Alcohol tends to have a sedative impact on the body, lowering your focus and productivity. Quick tip: Swapping out alcohol doesn’t have to be depressing; here are fun drinks to sip instead!

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Avocado Sandwich with Fried Egg - sliced avocado and egg on toasted bread with arugula for healthy breakfast or snack.
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Start the Day with Eggs

While today’s egg breakfast may not help you get out of bed tomorrow, the memory of it might. That’s because the high nutrient content of eggs makes them a powerful and long-lasting energy source. Scrambled, poached, fried or baked: The choice is yours! Learn more about how eggs boost energy here.

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Poached eggs with Kale lettuce, salad. Healthy breakfast or dinner.
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Add Leafy Greens to Your Breakfast, Too

You probably already know dark and leafy greens such as kale, spinach, chard and collards are good for you. But did you know their high magnesium content can up your energy, too? Here are ideas for getting more leafy greens in your life at breakfast or any time of day!

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Bowl of homemade granola with yogurt and fresh berries on wooden background from top view; Shutterstock ID 521309641; Job (TFH, TOH, RD, BNB, CWM, CM): TOH

Work Nuts into Your Mornings

Reaching for that granola bar or nutty cereal isn’t just tasty; it’s also a smart energy-boosting choice. Likewise, a handful of nuts is an easy snack to pack in your bag or keep in the car, saving you from the mid-morning lull. Find more ways to add nuts to your diet.

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Bananas on a wooden picnic table

Eat a Banana

You can throw it in an energy smoothie, add it to a yogurt parfait or simply reach for one on your way out the door—bananas are a great morning choice. In them, you have complex carbs, brain-boosting vitamins and vital amino acids. If that’s not enough to convince you, here are more reasons to reach for this fruit.

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Sweet Homemade Strawberry Toaster Pastries with Sprinkles
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Skip the Sweets

Sure, it’s tempting to grab a sweet treat first thing in the morning. But when energy’s your goal, skip it. A high sugar intake at breakfast means a crash shortly afterwards, right when your day’s getting going. If you’re ready to get serious about reducing your sugar intake, here’s a 7-day meal plan to help.