Too much sleep - typically an amount more than the high-end recommendation of eight hours - has adverse effects ranging from a decline in cognitive skills to general sluggishness to an increased risk of heart conditions, according to the University of London, TIME Healthland and the Scripps Clinic Sleep Center. Getting a healthy amount of sleep on a regular schedule best serves an active lifestyle, but a combination of wake-up techniques can help you get energized if you happen to lapse.
Stretch while in bed. Enhance blood flow by raising your arms and extending all of your fingers, followed by your hands, wrists and arms. Repeat the process with your toes, feet and legs. Perform the nose-to-knee yoga pose, a wake-up stretch widely recommended by yogis that entails pulling your knees up to your chest and breathing deeply. Do a set of neck rotations and shoulder rolls as you bring yourself into the seated position.
Hydrate as soon as you rise. Ideally, men need about 13 cups of water per day while women need about nine. Start with at least 8 ounces of water, and try to get half of your recommended daily intake in by mid-afternoon for an energy boost.
Perform a simple full-body stretching routine to help wake your body and mind. Breathe regularly and deeply as you press your arms into a wall, extend your legs one at a time at about a 45-degree angle behind you. Press your shoulder blades in toward the wall as you hold for a 30-second count. Follow this up by standing before a chair; extend a leg to rest one heel on the seat and press down on the knee of that leg to extend your thigh and calf muscles. Hold for a count and switch legs. Cap your routine off by pressing your palms onto a countertop, using them to anchor your body as you walk backward until your back forms a 90-degree angle with your legs. Hold for a count and walk back toward toward to the counter to regain your posture.
Take a short run before eating. Although you should typically consume carbs before exercise, a light pre-breakfast run helps stimulate energy via fat oxidation, according to a 2010 study from the "Journal of Physiology."
Add protein to your breakfast. Accent your usual breakfast with a whey protein shake, or try a high-protein breakfast such as peanut butter and banana or bacon and eggs on whole-wheat toast. Muscle-building protein helps boost your metabolism and provide long-lasting energy.
Move your exercise regimen closer to you wake-up time. Even if you've scheduled it for later, exercise early in your day to help activate your body. This helps boost your energy level, burn calories and encourage the flow of endorphins, according to Amy Burleson Sullivan of the Dayton VA Medical Center.