By increasing the internet of things (IoT) applications, multi-channel wireless sensor networks (WSNs) are widely used as a promising technology. Due to power constraints in WSNs, increasing the network’s lifetime is a challenging issue that must be satisfied in any design, obviously medium-access control (MAC) and routing protocols. In this paper, we proposed a joint MAC and routing mechanism that improves power consumption as well as both end-to-end delay and packet delivery ratio. For the proposed MAC protocol, adaptive sleep–wake scheduling based on nodes’ utilization and energy level helps a sender to avoid multiple synchronization and competition periods for any data transmission. In addition, by prioritizing channels based on the number of competing nodes and channels’ utilization, the proposed method prevents channels’ saturation. Thus, network load will be balanced over different channels. Furthermore, the opportunistic routing is restricted by a forwarding zone to increase the route quality, which balances loads among different next-hop candidates. Simulation results show the performance improvement of the proposed method over the most similar works ( MORR protocol and SLOR protocol).