If you find yourself feeling exhausted in the mornings despite getting sufficient sleep, it could be related to various factors affecting your mental or physical well-being. It’s important to consult with your doctor to identify the underlying cause. In the meantime, implementing some lifestyle adjustments may assist in combating morning fatigue.
When struggling to wake up refreshed, consider the following strategies.
We’ve all experienced those mornings when shaking off a sense of sluggishness seems impossible, even after having slept adequately. In an attempt to boost our energy levels on such tired days, many of us turn to multiple cups of coffee. However, excessive caffeine intake can lead to feelings of jitteriness and anxiety, not to mention frequent trips to the restroom.
There might be alternative methods to overcome morning fatigue and start your day with the vitality you need.
1.Don’t hit snooze — at all
Spending the final moments of your sleep cycle in what researchers term as “fragmented sleep” can negatively impact your daytime functionality.
Pro-tip: Experiment with the 90-minute sleep cycle technique by setting two alarms — one for 90 minutes before your desired wake-up time and another for your actual wake-up time.
The idea behind this approach is that the 90 minutes of sleep obtained between snooze sessions will complete a full sleep cycle, enabling you to wake up after completing your REM state rather than interrupting it.
2.Drink a glass of water first thing
Fatigue often indicates dehydration, and even mild dehydration can lead to feelings of sleepiness, changes in cognitive function, and mood swings. Start your day by rehydrating with a glass of water to revitalize your body.
Pro-tip: If you’re still struggling with morning fatigue, consider increasing your water intake and consuming more non-caffeinated beverages throughout the day.
3.Stretch out your tired body with yoga
During REM sleep, your muscles are essentially paralyzed, and stretching helps reactivate them, releasing energy-stimulating endorphins.
Pro-tip: If you have the time, try incorporating a 25-minute morning yoga session to boost your energy levels and enhance brain function.
4.Splash your face with water
Cold showers have been reported to reduce sick-day absences from work. If you’re not keen on a full shower, a splash of cold water to the face can signal a temperature change to your body and may also help.
Struggling to get out of bed? Keep a spray bottle or water mist by your bedside table so you can mist yourself without even opening your eyes!
Pro-tip: Consider trying Saborino’s Morning Face Mask from Japan, a cult-favorite product with essential oils to awaken your senses. This sheet mask cleanses, invigorates, and moisturizes your skin in just one minute.
Note: Individuals with sensitive skin may want to avoid this product.
5. Eat breakfast to spark your energy
The debate continues on whether breakfast is truly the most important meal of the day. However, research suggests that skipping this initial meal can have negative effects on your energy levels and ability to focus throughout the day.
Food serves as fuel for your body, providing the necessary calories to kickstart your day.
If you engage in morning workouts, it’s advisable to eat afterward rather than before. This approach can lead to burning more calories, enhancing metabolism, and preventing digestive discomfort.
Pro tip: Opt for a fatigue-fighting breakfast. Your breakfast choices can significantly impact your energy levels for hours, so making the right selection is crucial for your morning routine.
Consider incorporating a combination of fatigue-fighting foods such as lean proteins, whole grains, nuts, and fruits with lower sugar content.
6. Avoid having sugar until lunch
Not all breakfast options are equal, so it’s essential to assess your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can result in the typical blood sugar spike-and-drop cycle, leaving you feeling depleted.
Pro-tip: Be mindful of nutrition labels to monitor your sugar intake during breakfast, and reduce it whenever feasible. Keep whole foods such as apples, carrots, and oranges readily available for convenient access.
7. Drink less coffee
Yes, it’s true – we’re suggesting less coffee, but not cutting it out completely! While coffee offers numerous health benefits, consuming large amounts in the morning might indirectly lead to increased fatigue later in the day.
In one study, participants noted feeling more tired the day after consuming caffeinated drinks. Trying out a lower amount of caffeine in the morning could actually result in feeling less tired.
Pro-tip: Opt for smaller cups rather than large mugs. If necessary, consider purchasing a smaller cup to help limit your intake.
8. Go outside to activate your brain
Exposure to sunlight boosts your body’s serotonin levels, which enhances sleep quality and consequently boosts daytime energy levels. Additionally, research conducted at the University of Rochester suggests that spending time in nature enhances overall vitality.
This provides a compelling incentive to allocate some time in the morning for outdoor activities.
Pro-tip: If venturing outside early in the morning feels like a task, consider adjusting your curtains so that sunlight gradually enters the room as you prepare to wake up.
9. Get some cardio in, throughout the morning
Certainly, when the temptation to crawl back into bed is strong, the idea of exercising may not seem appealing at all. However, it could be precisely what your body requires to kickstart your energy levels. Research consistently shows a connection between aerobic exercise and decreased fatigue.
Consider fitting in a brief walk or bike ride, or opt for a longer workout session for even greater benefits.
Pro-tip: If time is limited, energize your body with a few sets of high-knees and jumping jacks. Even just 30 seconds of torso twists could suffice, or plan a short cardio routine during your commute to work.
10. Address your stress
Could it be that negative sentiments about your job or stressors at home are sapping your morning energy?
While you might not be able to resolve certain situations immediately, once you’ve recognized them as contributors to mental and physical fatigue, you can often take steps to mitigate their impact.
Pro-tip: Simplify hectic mornings at home by preparing school lunches the night before, or carve out time for morning meditations to cultivate a sense of calm before starting your day.
11. Give yourself something to look forward to
Occasionally, a dash of anticipation is all it takes to revitalize our energy levels.
To combat morning fatigue, contemplate arranging a phone call with a friend during your commute, planning an outdoor stroll for your midmorning break, or preparing a tempting breakfast in advance to entice you out of bed.
Pro-tip: Align your schedule with external cues. Incorporate an early morning podcast or radio show into your wake-up routine.
12. Go deeper with mental health
If morning fatigue persists as a chronic issue, it might be linked to depression or anxiety. Individuals experiencing depression may feel particularly worse in the morning or exclusively experience depressive symptoms during this time.
To ascertain the root cause, it’s essential to monitor your mood or seek guidance from a mental health professional.
Pro-tip: Delve further into the issue. By posing targeted questions about your mental well-being, you may uncover an underlying condition necessitating professional intervention.
