Do you struggle with morning fatigue? Do you feel sluggish and groggy when you wake up? Do you wish you could start your day with more energy and alertness?
If you answered yes to any of these questions, you are not alone. Many people experience tiredness on waking, which can affect their mood, productivity, and health. Fortunately, there are some simple and effective ways to banish morning fatigue and supercharge your mornings.
In this article, we will share four tips that can help you stop waking up feeling tired every morning. These tips are based on scientific research and expert advice, and they can make a big difference in how you feel and function throughout the day.
Tip 1: Don’t hit snooze — at all
We know it’s tempting to hit that snooze button and get a few more minutes of sleep, but this can actually make you feel more tired. Why? Because snoozing interrupts your sleep cycle and causes what’s called “sleep inertia” — a state of cognitive and sensory-motor impairment that lasts for 15 to 30 minutes after waking up.
Sleep inertia can make you feel drowsy, disoriented, and unable to concentrate or perform tasks. It can also affect your decision-making and self-control. So, instead of snoozing, try setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up. This way, you can complete a full sleep cycle and wake up after your REM stage, instead of during.
Tip 2: Drink a glass of water first thing
One of the easiest and most effective ways to fight morning fatigue is to drink a glass of water as soon as you wake up. This can help rehydrate your body, which may have lost fluids overnight through breathing, sweating, and urination. Dehydration can cause fatigue, as well as changes in cognitive ability and mood.
Drinking water can also help flush out toxins, boost your metabolism, and stimulate your brain. If you find that you still feel lethargic in the morning, try increasing your intake of water and other non-caffeinated beverages throughout the day.
Tip 3: Stretch out your tired body with yoga
Another great way to energize your body and mind in the morning is to do some yoga. Yoga can help release endorphins — the natural chemicals that make you feel happy and relaxed. It can also improve your blood circulation, oxygen delivery, flexibility, and posture.
Yoga can also help reduce stress, anxiety, and depression, which are common causes of poor sleep quality and morning fatigue. You don’t need to do a long or intense yoga session to reap the benefits. Just 25 minutes of yoga can boost your energy levels and brain function. You can find many online videos and apps that offer yoga routines for beginners or specific needs.
Tip 4: Avoid foods that disrupt sleep
What you eat before bed can have a significant impact on how you sleep and how you feel in the morning. Some foods can disrupt your sleep by causing digestive issues, stimulating your nervous system, or interfering with your hormones. Some examples of foods to avoid before bed are:
- Rich, fatty, or spicy foods: These can cause indigestion, heartburn, or acid reflux for some people.
- Caffeine: This can keep you awake by blocking the effects of adenosine — a chemical that makes you sleepy. Caffeine can also increase your heart rate, blood pressure, and anxiety levels. Avoid chocolate or caffeinated drinks at least six hours before bed.
- Alcohol: This can make you fall asleep faster but reduce the quality of your sleep. Alcohol can disrupt your sleep cycles, reduce your REM sleep, increase your snoring or sleep apnea risk, and dehydrate you. Avoid drinking alcohol within three hours of bedtime.
Instead of these foods, opt for foods that promote sleep by containing tryptophan — an amino acid that helps produce serotonin and melatonin — the hormones that regulate your sleep-wake cycle. Some examples of foods rich in tryptophan are:
- Milk
- Cheese
- Yogurt
- Eggs
- Nuts
- Seeds
- Bananas
- Turkey
- Chicken
Conclusion
Waking up feeling tired every morning can affect your health, happiness, and productivity. However, by following these four tips, you can improve your sleep quality and wake up feeling refreshed and energized. Remember to:
- Don’t hit snooze — at all
- Drink a glass of water first thing
- Stretch out your tired body with yoga
- Avoid foods that disrupt sleep
Try these tips for a few weeks and see how they work for you. You may be surprised by how much better you feel in the morning and throughout the day. Sweet dreams! 😴
