How to Wake Up Fast: 7 Science-Backed Tricks That Actually Work
Waking up fast isn’t just about caffeine and willpower. If you’re like most people, mornings can feel like dragging your body through molasses. But what if you could train your body to wake up quickly—every day?
In this guide, you’ll learn:
Practical, science-backed wake-up techniques
What actually works (and what’s just hype)
And two of my best videos on this topic that go deeper into the strategies
👇 Start by watching this quick video that breaks down five body systems to activate first thing in the morning:
📺 Watch: “How to Wake Up Fast – Practical Health (Part 1)”
1. Wake Up Your Brain
Your brain controls everything. And it loves light and information.
Brighten your room as soon as you wake up—open the curtains or flip on a light.
Stimulate your mind: turn on music, skim the news, or even scroll social media (yes, that counts here).
20% to 60% of your brain’s energy goes to processing visual input. That light = fuel.
🧠 I explain this concept in more detail in the first video above!
2. Hydrate Your Stomach
Your digestive system is like a startup — nothing happens until the first investor (water) shows up.
Drink a full glass of water within 10 minutes of waking up
This rehydrates your body, flushes toxins, and kickstarts your metabolism
I personally go for Earl Grey tea with lemon and honey
3. Move Your Muscles + Breathe
Even a little movement is enough to flip your “ON” switch.
Do 30 seconds of jumping jacks, stretch, or walk around your room
Take a few deep belly breaths to wake up your respiratory system
Your lungs are huge—they’d cover a tennis court if laid flat!
💪 Blood flow = alertness.
4. Stimulate Your Skin
Your skin is your largest organ. It responds quickly to physical cues.
Splash cold water on your face
Use a massage brush for your scalp
If you’ve got time, take a contrast shower (warm-cold-warm-cold)
This raises your body temp and revs up your nervous system. Not to mention it feels amazing.
5. Turn On Your Enthusiasm
Mental energy is as important as physical.
Review your goals or to-do list (I use the Notes app on my phone)
Even a small win like making your bed helps
If you’re excited about your day, you’ll wake up much faster
🔥 Dopamine is your friend here. Trigger it early.
6. Sync Your Body Clock
Waking up fast is 10x easier when your circadian rhythm is on point.
📺 Watch: “How to Wake Up Fast – Practical Health (Part 2)”
Some key points covered in this video:
Go to bed and wake up at the same time daily
Sync your sleep with daylight (e.g., 9 PM to 5 AM = great)
Track your sleep using an app or an Oura Ring
⏰ Your body loves predictability. The more regular your routine, the easier your mornings.
7. Have a Reason to Get Up
Knowing you have something exciting to do gives your body and brain a jolt.
Schedule a workout, meeting, or something you look forward to
Even prepping your favorite breakfast can help
This “why” becomes your morning fuel.
✅ Quick Summary: Your Wake-Up Checklist
🔁 Final Thoughts
Start small. Pick just one or two strategies and try them tomorrow morning. As your body adapts, layer in more. In just a few days, you’ll notice a real difference in how fast you wake up — and how strong your energy feels.
And don’t forget to watch the videos above — they’re packed with practical advice, quick wins, and fun insights from my own morning routine.
🗨️ What About You?
What’s your go-to trick for waking up fast? Drop it in the comments or tag me on Instagram @practical.health — I’d love to hear your take.