Feeling sluggish in the morning is a common problem faced by many individuals. Lack of energy in the morning can impact overall productivity and performance during the day. However, there are simple ways to tackle this problem and boost energy levels in the morning. Here are five ways to do just that:
Prioritize Quality Sleep
Nothing hallmarks a good day than a previous quality and enough sleep. Aim for seven to eight hours of quality sleep each night. Stick to a consistent sleep schedule by which you go and wake up from bed simultaneously. This has to continue on weekends, too, to avoid a relapse.
Establish a bedtime routine of various non-straining activities. Take a book, novel, or warm bath to signal your body that it’s time to call it a day. Avoiding electronic devices before bedtime is also helpful because the blue light emitted from screens disrupts the body’s natural melatonin production, a hormone that helps regulate sleep.
Hydrate Yourself
Establish a routine of taking a pitcher of water in the morning while you wake up to hydrate your body after the night’s sleep. One of the reasons most people feel bored about the day already is due to the fact they’re dehydrated, something referred to as dehydration-induced fatigue.
Ensure you continuously take water to keep you going throughout the day. For those mornings when you’re feeling particularly sluggish, there are a variety of instant energy boosters that can help you feel more alert and awake. Avoid excessive caffeine as they are able to cause energy crashes and mood imbalances later on.
The Right Breakfast
Avoid sugary and processed foods that can lead to crashes in energy levels later in the day, and opt for nutrient-dense options that provide sustained energy throughout the morning.
Some healthy breakfast options include whole-grain toast with avocado, oatmeal with fruit, and eggs with spinach and whole-grain toast.
A balanced breakfast should contain carbohydrates to fuel your brain and body, proteins to support muscle and energy levels, and healthy fats that will help you feel full and satisfied. Try a smoothie made with fruits, veggies, Greek yogurt, and flaxseed for a quick and easy breakfast. Or, for something more substantial, an omelet made with eggs, veggies, and cheese is a great option.
Morning Exercises
Engaging in physical activity in the morning can boost your metabolism, improve blood circulation, and release endorphins, which are natural mood lifters. Choose a form of exercise you find passionate about, from taking a morning walk to jogging to a quick workout routine. Aim for a 30-minute walk each morning to maximize the energizing effects. If weather or safety concerns prevent you from going outside, consider using a treadmill or walking in place while watching your favorite morning news show.
Get Natural Light
Letting natural light into your space in the morning positively affects your energy. Open curtains or blinds when you wake up to let in natural light. Get outside when it’s sunny and enjoy the morning sunbathing. When you expose your body to natural light, you regulate your melatonin production. This hormone affects your sleep and sleep patterns. This way, you tell your body it’s time to wake up and be alert and active. If natural light is scarce, consider using a light therapy lamp or bulb replicating sunlight for a similar effect.
Practice Deep Breathing or Meditation
Practice resting and relaxation strategies to set your body to stay calm as it transitions from dreamland again to fact. Doing this reduces pressure and lets you begin your day with a clean and targeted attitude. When stress hits you, it makes it tough to focus on anything. It messes with your sleep patterns, making you toss and turn all night while others become reluctant to leave the comfort of their beds.
Take simple and free therapeutic methods like taking deep breaths. It will increase the oxygen flow in the bloodstream and brain, and as a result, your brain will relax and ease off the strain you are hurting from. In specific durations, inhale through your nose, preserve it for some seconds, then slowly exhale through your mouth. Repeat this technique for the best effect and feel energized for the day beforehand.
By implementing the aforementioned strategies, one can be assured of an energized morning and day. It is imperative to remember that the remedy lies not solely in succumbing to sleep per se but in attaining sleep of superior quality. Eating, hydrating well, and engaging in physical exercise are crucial for a healthy and happy morning. Acquiring relaxation techniques while avoiding excessive use of screens will increase the success of the ultimate goal. When you follow the above strategies, you can be assured of a successful mission of waking up energized and pumped.
