Mic reports on 7 ways to ensure you wake up feeling energetic—rather than struggle through the day, feeling lethargic—according to sleep medicine specialists.

If you hit snooze on your 7:00 a.m. alarm every 10 minutes, over and over, to clock in more shuteye after staying up past 2:00 a.m., “you have totally trashed your sleep,” Czeisler says. In experiments that involve interrupting participants’ sleep every 10 minutes, “they’re totally grogged out by the time they get up because the brain needs uninterrupted sleep.”

via How to wake up energetic and refreshed, according to sleep specialists.