Do you wake up every morning with that feeling of sluggishness just as if you did not get enough sleep? We bet you also load up on coffee to make sure you perk up on those tired days. But what if we tell you that caffeine can leave you anxious, nervous and restless? There are better ways to ward off that morning fatigue and boost those energy levels. Here are some of them:
- Don’t hit snooze — at all
That extra hour of fragmented sleep you get after hitting that beloved button on top of your alarm is not very helpful. In fact, it can have consequences for the way you feel the whole day. You need a 90-minutes sleep cycle so you’ll wake up not during your REM state but right after it, if you want to get rid of tiredness. So try to set one alarm 90 minutes before you need to wake up and one at the time you really have to wake up and give your body enough time to rest in between.
- Drink a glass of water first thing
Sometimes fatigue comes as a consequence of dehydration so freshen up in the morning with a glass of water and get your body moving so you can fight off those feelings of sleepiness. If you still have daily lethargy, increase your intake of water during the day while trying to drink more noncaffeinated beverages.
- Stretch out your tired body with yoga
During your sleep, especially during the REM phase your muscles are paralyzed but you can reactivate them by stretching out. This way you will release those energy-stimulating endorphins and boost your energy levels and enhance your brain function. So if you have time, start your morning with 25 minutes of yoga and revitalize your whole day.
- Splash your face with water
A cold shower will do the trick but if you don’t have time to take a full shower you should splash some cold water to the face and it will change your body temperature, waking you up. If the main problem is that you can’t get out of bed, you can have some water mist by your bedside table and spray some over your eyes. Some people use sheet masks with essential oils to moisturize their skin and invigorate in the morning.
- Eat breakfast to spark your energy
You probably know that breakfast is the most important meal of the day and skipping it can really affect your energy levels. So if you want to put your body into action and gain concentration and focus throughout the day, you should fuel your body with some calories. A fatigue-fighting breakfast should include whole grains, lean protein, nuts and low-sugar fruits. If you workout in the morning, make sure to eat after you exercise to avoid an unsettles stomach.
- Avoid having sugar until lunch
It is very important how balanced your meals are because if you stock you morning with classic sugar pastries, drinks or cereals you will experience a blood sugar spike that will make your energy drop down at launch. So cut back sugar for you not to feel drained during the day and eat instead oranges, apples, carrots or other healthy veggies and fruits.
- Drink less coffee
Even if coffee can give you that buzz you need in the morning it can also contribute to the increasing feeling of tiredness during the day. Studies made on people who drink caffeinated drinks in the morning showed that they feel more fatigue in the afternoon and might experience extra side effects like nausea, stomach irritation, vomiting, increased heart rate and respiration. If you need to drink coffee, better use a smaller cup instead of your big coffee mug.
- Go outside to activate your brain
Outdoors and sunlight can have a great effect over our brain increasing the serotonin levels and the day time energy. People who spend time in nature, feel more alive and have better sleep patterns. Therefore, we recommend you to carve out a part of your morning outside and to get ready for sleep when the sun seeps in.
- Get some cardio in, throughout the morning
We’re pretty sure you might not be in the mood to exercise when you can’t even crawl out of bed, but guess what?! A consistent routine of aerobic exercise can reduce fatigue so see if you can get your body up for a morning bike ride or a few rounds of jumping jacks.
- Address your stress
If mental exhaustion is the cause of your fatigue you should check out those negative feelings you might have about your job or the problems you have at home that drain you during the day. Mediation can help you alleviate that stress and achieve relaxation before your day starts.
- Give yourself something to look forward to
If lack of excitement is what kills your mood, try to bring excitement back into your life by listening to an early morning podcast you love, preparing an appealing breakfast or having a midmorning walk break. They will give you the energy you need to thrive during the day.
- Go deeper with mental health
If morning fatigue is a symptom of your anxiety or depression you can track your mood and talk to a psychologist about your mental state. Dig a little deeper to see if there is an underlying condition to this constant tiredness and start taking care of it in case you need professional attention.
- Ultimately, take a natural supplement
If all these practices don’t boost your energy levels, upgrade your morning routine with a natural supplement like Green Elixir that can boost your energy and nourish your body in the same time. This all in one plant-based formula contains 29 superfoods that help you fight stress, improve concentration and focus and give you vitality without jitters. Enhance your wellbeing with the power of nature!