Become a Member
Interactive Tools
Filter by Demographic
Children Adolescents Adults
Filter by Topic
Anger Anxiety Art CBT Communication DBT Depression Education Emotions Goals Grief Parenting and Behavior Positive Psychology Relationships Relaxation Self-Esteem Stress Substance Use Values

Waking Up Refreshed

So many people struggle to wake up in the morning feeling refreshed. They might feel like they’ve tried everything to combat this—from drinking triple espressos to taking icy cold showers—yet nothing seems to work. So, what does work?

Our Waking Up Refreshed information handout provides research-backed solutions to make mornings better. This worksheet features 10 tips to help people wake up feeling good. The information will help clients learn how to have a better night’s sleep, get moving in the morning, and make mornings more pleasant. Some of the tips included are:

  • Practice sleep hygiene
  • Don’t hit snooze
  • Let in natural light
  • Have something to look forward to
  • Eat a good breakfast

The tips in this worksheet are brief, easy to understand, and effective. This information can be especially useful for clients dealing with depression, bipolar disorder, anxiety, or chronic pain, all of which may negatively impact sleep.

After reviewing the handout, consider exploring some areas more deeply, particularly sleep hygiene. See our Sleep Hygiene handout for more information.

Standard Download

Download Free Worksheet
Alternate languages: Spanish
Premium Download
Waking Up Refreshed Preview


1. Exercising for better sleep. (2021, August 8). Johns Hopkins Medicine.

2. Figueiro, M. G., Steverson, B., Heerwagen, J., Kampschroer, K., Hunter, C. M., Gonzales, K., ... & Rea, M. S. (2017). The impact of daytime light exposures on sleep and mood in office workers. Sleep Health, 3(3), 204-215.

3. Gwin, J., Braden, M., & Leidy, H. (2019). Breakfast Habits Are Associated with Mood, Sleep Quality, and Daily Food Intake in Healthy Adults (OR08-02-19). Current Developments in Nutrition, 3(Supplement_1), nzz050-OR08.

4. Hilditch, C. J., & McHill, A. W. (2019). Sleep inertia: current insights. Nature and science of sleep, 11, 155.

5. Kline, C. E. (2014). The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement. American journal of lifestyle medicine, 8(6), 375-379.

6. Mastin, D. F., Bryson, J., & Corwyn, R. (2006). Assessment of sleep hygiene using the Sleep Hygiene Index. Journal of behavioral medicine, 29(3), 223-227.

7. McFarlane, S. J., Garcia, J. E., Verhagen, D. S., & Dyer, A. G. (2020). Alarm tones, music and their elements: Analysis of reported waking sounds to counteract sleep inertia. Plos One, 15(1), e0215788.

loading animation