If you’re someone who often ends up wasting their day because of oversleeping, low energy, chronic illness, depression, or something else (diagnosed or not), I want you to know, it’s okay. You don’t have to be “productive” like the seemingly perfect people you see on social media. Life doesn’t work the same for everyone, and that’s perfectly fine.
If you’re constantly dealing with fatigue or other recurring issues, please consider getting yourself checked. You deserve to understand what’s going on with your body and mind.
Personally, I’ve been struggling with oversleeping and low energy for quite some time. There are days I wonder if I have hypersomnia or some kind of chronic condition. I don’t know the full picture yet, but until I do, I’ve developed some gentle strategies that help me save the day…even when it feels like it’s already slipping away.
I hope these tips help you reclaim your day when it feels half gone.
When You Wake Up Late, Don’t Panic — Salvage the Rest
If you’ve overslept and feel like you’ve wasted the day, don’t spiral. The worst thing you can do is spend more time beating yourself up. The key is to stop the downward spiral before it takes over the rest of your day.
Start now. You can still turn it around.
1. Be Kind to Yourself
Oversleeping can make you feel frustrated, especially if it happens often. It can even lead to low self-worth and negative self-talk. But this is when self-compassion matters most. Acknowledge how you feel, then remind yourself you’re doing your best, and that’s enough.
2. Make Your Bed
No matter how late it is, make your bed. It’s a simple act that signals a fresh start. It makes your room feel more orderly and gives you an instant sense of accomplishment.
3. Do Your Morning Routine (Even If It’s Noon)
Don’t skip your routine just because it’s late. The amount of times I have done my morning routine in late afternoon/evening is embarrassing. Wash your face, brush your teeth, apply moisturizer or lip balm or even wear a little makeup if that lifts your mood. I personally love adding a bit of lipstick and blush. It makes me feel refreshed and more “me.”
4. Get Dressed
Change out of your pajamas into something comfortable yet presentable. It signals to your brain that it’s time to start the day, no matter what time it is.
5. Offer the Prayer
Don’t give up on your prayers just because you started the day late. If it’s Zohar time, pray it. If you’ve missed a prayer, try to make it up. And if you’re low on energy, at least pray the one that’s currently due. Don’t let missed time become missed connection with Allah.
6. Make Dua
Dua is the strongest tool a believer has. When you feel overwhelmed or like a failure, turn to Allah. Ask Him to fill your remaining day with Barakah, to give you strength and clarity, and to help you feel better. You’ll be amazed at the peace that follows.
7. Do Istighfar
Istighfar (seeking forgiveness) is a beautiful way to reset. Set aside a few quiet minutes to do it sincerely. You can also recite it throughout the day. It purifies your heart and helps you reconnect to your purpose.
8. Nourish Yourself
Eat and hydrate, it makes a world of difference. Have a balanced breakfast or brunch and drink water. If possible, step outside for a few minutes of fresh air and sunlight.
Here are a couple of my personal tips:
- Talbina: I recently started using Talbina. You just mix it with milk for a nourishing boost. You can even blend it into a shake.
- Black Seeds: I love sprinkling a small amount of black seeds (less than half a teaspoon) on breakfast: eggs, potatoes, or even leftover pasta! You can also mix them with honey or add them to salads. It’s a Sunnah, and the Prophet ﷺ said it has a cure for everything except death. Always ask Allah for Shifa before eating.
And don’t forget your supplements, if you take any.
9. Simplify Your To-Do List
To feel accomplished, you don’t need to do everything. I’ve made the mistake of cramming my day with tasks and burning out and that doesn’t help in the long run.
Choose one low-effort, meaningful task. Something you can realistically finish. You can even break big tasks into small, manageable steps. The key is to build momentum, not stress.
10. Organize Something Small
Tidying up can be very therapeutic. Don’t tackle your entire room… just organize one drawer, a makeup bag, a side table, or a shelf. A small win can lift your mood instantly.
11. Avoid Mindless Scrolling
Social media can be especially damaging on low-energy days. Comparing yourself to others will only make you feel worse. Avoid scrolling when you wake up, and try to protect your focus.
If you do go online, follow people who share their struggles honestly… especially if they’re dealing with chronic illness, depression, or similar challenges. You’ll feel less alone and more empowered by their journey.
12. Remember: It’s Okay to Slow Down
You are not a machine. Even machines need downtime. If your body requires more rest, it’s okay. This test is from Allah, and He doesn’t burden anyone beyond their capacity.
You don’t have to do big things to be valuable. Allah loves consistent small deeds, even if you’re only doing a little each day. What matters is your sincerity and effort.
Life isn’t a race. And a few slow days don’t define you.
So if today started late or slow: breathe, reset, and save the rest of the day. You still have time. You still have purpose. You still matter.
