Morning fatigue is quite normal for many individuals. While focusing on underlying causes is quite important for ensuring good quality sleep, there are many ways by which you can energize your body and make you feel more awake every morning. Whether you are balancing a side hustle or juggling yourself between work and family, everyone could use a little more energy to perform well. If you are willing to increase your productivity and results, you can consume a cup of coffee for better results. This article will discuss some tips and ways to help an individual feel more energetic in the morning and wake up earlier.
By drinking enough water first thing in the morning, you will provide your body with enough hydration to start the day. It will also ward off remaining sleepiness. Drinking water right after you wake up stimulates your organs and encourages a more wakeful and energetic state. Some people prefer drinking a glass of lukewarm water or water with cinnamon and lemon to further stimulate and energize their body.
An individual who takes 5 minutes to stretch and perform some simple exercise or yoga poses can awaken their body and mind. Performing simple stretches will completely warm up your muscles and promote better blood circulation in the body, providing you with enough energy and strength to perform tasks every morning.
The thought of exercising in the early morning might not sound appealing to you, but it includes many benefits. It allows your body to feel more alert and awake, promotes blood circulation, and stimulates your body, so you are ready to start the day. The morning workout doesn’t need to be intense. It can be 5 minutes of average body stretching. Simple exercises like walking, jumping jacks, or dancing to your favorite music can increase your heart and breathing rate, which will wake you up faster.
Breathing exercises can help you feel more energized and awake. Performing breathing exercises every morning will increase oxygen in your blood and make you feel more awake and energized. Taking long, deep breaths or performing guided breathing meditation exercises will help you feel more energetic.
Avoiding The Snooze Button
When we wake up to our morning alarm, the temptation of going back to sleep is always appealing to us, but it usually leaves us feeling more tired and sleepy when you wake up again. You may also start experiencing sleep inertia, which is a feeling of confusion and fatigue after waking up.
Having a cold shower every morning can make you feel more energized and invigorated. While having a shower with warm water may relax your body and muscles, a cold water shower tends to do the opposite. A study conducted in 2016 suggested that a cold shower increases the concentration of norepinephrine in your body. North America journal of Medical science has noted that cold water causes your blood vessel tissues to dilate, increasing circulation, blood flow, and heart rate. Therefore, a cold shower will probably make you feel more alert and energized. If you don’t want to shower, you can splash cold water on your face, which will provide you with similar stimulating effects.
Some smells can make you feel brighter and energized, though the effect varies from person to person. Simple scents like fresh peppermint, lemon zest, or brewing coffee can energize someone quite quickly. One study shows that some smells like peppermint, rosemary, orange, and clove help reduce fatigue. While this study focuses on sluggishness after exercise, this oil can also be beneficial in feeling invigorated in the morning.
Stimulants are one of the simplest ways to get an energy boost in the morning. Coffee and tea are some of the exceptionally useful caffeinated drinks which are quite popular breakfast choices. However, some individuals may experience a caffeine crash after a few hours, and their energy levels may decrease. A study on the open-access journal of clinical trials noted that cognitive abilities receive a boost with caffeine, but this effect can reduce after 5 hours. It can encourage some individuals to consume more caffeine to stay energetic and alert. While it may seem complicated, a person who avoids stimulants can experience more natural energy throughout the day.
Get Some Sunlight
Going for a morning walk and soaking in the natural sunlight will cause you to feel more energetic and alert. The reason being the short-wavelength found in morning sunlight can provide you with more energy and freshness. A study in the biophotonics journal noted that the short wavelength found in the morning sun is essential to suppress melatonin, a hormone that makes you sleepier.
Proper Sleeping Habits
The most natural and perfect way to feel energized in the morning can be a proper sleeping habit. Individuals who wake up in the morning and feel tired should improve and change their nightly bedtime routine. Many researchers have proven that more than one-third of the US population doesn’t get enough sleep. Here are some general sleeping tips:
- 7-9 hours of sleep every night.
- Avoid bright lights and loud noises before sleeping.
- Going to sleep and waking up at the same time every day.
- Try some relaxing routine like a warm water bath or reading books.
- Avoid stimulants and doing exercises before going to bed.
There are varied ways in which one can get energy in the morning. While the above-listed tips can be useful for many people for a short period, it is essential to create some habits that will help you feel more energized throughout the day. A person should practice good sleeping habits and morning routines to help them muster enough energy every morning. Getting up every morning with more energy, more flexibility, and less stress is what we all dream of. Try implementing these habits, and you will see the result yourself. It can be quite challenging to routine these habits at once, so start by practicing one routine at a time and see the work pay off.