Blue light essentially presses pause on the body’s release of melatonin – a hormone that makes us feel sleepy. You’ve probably noticed that when watching a movie late at night you feel a lot more awake than if you were up late reading a book. 

Dr. Fred Pescatore, MD, recommends avoiding looking at devices that give off blue light, such as your phone, tv, and laptop at least 30 minutes before bed. Studies show that blue light can interfere with your body’s biological clock and circadian rhythm.

8. Try a Caffeine Alternative

Many of us opt for a coffee first thing in the morning to wake us up, but we think we speak for some when we say it’s an acquired taste. It also “contains high levels of caffeine, which may give you a quick jolt of energy followed by unwanted side effects including jitters, anxiety, and nausea,” says Dr. Pescatore. He suggests swapping out coffee for green tea. 

“Green tea has lower caffeine levels and can calm your nervous system,” he says. While it doesn’t contain as much caffeine, green tea can actually give you a longer-lasting energy boost thanks to L-theanine, an amino acid that slows down its absorption and won’t give the side effects that coffee does. 

Another tea alternative Dr. Pescatore recommends is French oak wood extract, Robuvit, a caffeine-free, natural antioxidant shown in years of research to support the mitochondria in your cells for more energy and to reduce oxidative stress that can cause fatigue.

9. Check Your Diet

The quality of your sleep can be affected by the quality of your diet. If you’re a midnight snacker, you’re almost guaranteed to feel fatigued when you wake up. “If you feel tired in the morning, look at your diet and try to avoid food choices that may be affecting your sleep quality and energy levels,” says Dr. Pescatore. Processed sugar has been shown to make us feel more sluggish.