Practice Good Sleep Habits

Practicing good sleep habits is one of the most important things you can do to combat morning fatigue. It's not just the number of hours we sleep. It's also the quality of sleep. Inadequate sleep can affect your mood, immune system, and energy level.

Good sleep hygiene habits can help you get quality sleep. Consider the sleep tips below.

• Consistency: Developing a regular sleep schedule helps promote your body's internal clock and sleep soundly. Try to go to bed and wake up at about the same time each day.
• Sleep environment: Most people sleep best in a dark, quiet, and cool environment. If needed, buy a sound machine, sleep mask, and black-out curtains to maintain an optimal environment for sleep.
• Develop a wind-down routine: It helps your mind transition from responsibilities and activities and relax. Everyone's routine may look different, but you want to do something relaxing that doesn't stimulate your mind too much. Skip scrolling through social media and last-minute work on your laptop. Instead, develop a routine that includes listening to calming music, deep breathing exercises, and taking a warm bath.
• Sleep position: Experts recommend sleeping on your back or side to promote better spinal alignment. However, experiment with different sleep positions to determine the most comfortable.

Limit Alcohol

Although alcohol may make you sleepy, it actually adversely affects sleep. Alcohol affects the normal sleep cycle. It reduces the time spent in REM and slow-wave sleep, which is restorative sleep. Skip the nightcap and try decaffeinated tea instead.

Get Sunlight

Exposure to sunlight helps regulate your circadian rhythm, which promotes better sleep to fight morning fatigue. Sunlight passes through the eye and stimulates the brain to produce the neurotransmitter serotonin. Increased serotonin helps improve mood and energy levels. Try to spend about 15 to 20 minutes in the morning sun.

Bright Light Therapy

Exposure to a light therapy box mimics natural sunlight exposure. It can increase serotonin levels, improving mood and energy. Exposure to a light therapy lamp or box enhances natural energy levels. Expert recommendations include:

• A light therapy box or lamp that emits 10,000 lux
• About 20 to 30 minutes of exposure daily
• Distance between 16 and 24 inches from your face
• Follow the manufacturer's instructions

Cold Showers

A cold shower in the morning may help improve energy level, alertness, circulation, and mood. The shock from the cold water may cause the brain to release hormones such as endorphins, which can boost mood. It may also promote the release of adrenaline, which increases energy levels.

A cold shower can be quite a shock to your system. Consider starting with a short duration, such as 30 seconds, and gradually increasing exposure.

Stretching

Stretching is a great way to improve blood flow and reduce muscle tension, which can provide a quick energy boost. Consider adding both dynamic and static stretches to your morning routine. Dynamic stretches involve movements such as leg swings, arm circles, and butt kicks. Static stretches improve flexibility and involve holding the muscle in a lengthened position. Examples include a hamstring stretch, a quad stretch, and a child's pose.

Quick Exercises

Short bursts of exercise help promote blood flow to your muscles, which wakes you up. Even short bursts of exercise may stimulate the body's release of endorphins. This increases feelings of happiness and improves energy levels. Consider doing a few minutes of exercises such as high knees, burpees, jogging in place, or jumping jacks.

Breathing Exercises

Breathing exercises can reduce cortisol levels, which may decrease stress. Deep breathing also sends a signal to your central nervous system to relax. It also delivers nutrients and oxygen to the organs of your body, including your brain, which may improve alertness. A few deep breathing techniques to try include the following:

Diaphragmatic breathing promotes relaxation and improves oxygenation, which may increase energy. To perform: promotes relaxation and improves oxygenation, which may increase energy.

To perform:

• Lie on your back in a comfortable position.
• Place one hand on your abdomen and the other on your chest.
• Inhale slowly through your nose while allowing your abdomen to expand. The chest should remain still.
• This will push your diaphragm down and allow for better lung expansion.
• Hold your breath for a few seconds, and then slowly exhale through your mouth. Allow your chest to fall and your abdomen to contract.

Box breathing: This technique helps reduce stress and tension, which may increase focus.

To perform:

• Sit in a comfortable position.
• Inhale slowly through your nose, counting to four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Hold your breath again for a count of four.

Energizing Smells

Try some aromatherapy for a quick way to increase your energy in the morning. Aromatherapy can stimulate areas of the brain, including the hypothalamus, which leads to a release of serotonin. This can improve mood, alertness, and energy.

Consider using a diffuser, inhaling directly from the bottle, or placing a few drops in a warm bath.

Listen and Sing to Energizing Music

Music can be powerful. Listening to music can trigger the release of brain chemicals such as oxytocin and dopamine, which improves:

• Motivation
• Happiness
• And overall well-being.

Crank up your favorite energizing music in the morning and sing, dance, or just listen along.

Take a Walk in Nature

Heading for the hills may boost your mood and energy level. Taking a walk outdoors has a positive effect on your mind and body. It can reduce:

• Muscle tension
• Improve cardiovascular health
• And reduce cortisol levels.

It may also boost dopamine and serotonin to improve energy. Even a quick 10-minute walk outside can help start your day right.

Chew Gum

It might be surprising, but chewing gum can improve focus and alertness and reduce stress. Researchers published a study in Biochemistry and Research International that found chewing gum during the workday was associated with fewer cognitive problems and increased productivity.

Focus on a Lighter, More Energized Breakfast

Focus on eating a breakfast with protein-rich foods such as Greek yogurt and eggs. Add some whole grains or complex carbs such as oatmeal and fresh fruit.

Try to avoid processed food such as donuts and pastries. Also, avoid sugary cereals and excess caffeine. Foods high in sugar may give you a quick boost, but your energy will take a sharp dip by late morning.

Limit Caffeine Intake

Reaching for a cup of coffee first thing in the morning is common. However, there are downsides to excess caffeine consumption, such as insomnia, anxiety, and caffeine withdrawal. One cup of coffee may be acceptable. But try to avoid excess and not consume any late in the day, making sleep difficult.

Avoid Stimulants

You might think reaching for stimulants, such as an energy drink, might give you the boost you need in the morning. However, energy drinks can have some adverse effects on your overall health.

They can increase heart rate and blood pressure. They can also increase jitteriness, anxiety, and headaches. Instead of reaching for an energy drink, drink a bottle of water. Better hydration can also improve energy.

Add Vitamins to Your Diet

Your body needs specific vitamins and minerals to function optimally. Without these essential nutrients, you can experience fatigue. Getting enough vitamins, like B12, D, and C, can help the immune and nervous systems and boost cell energy.

Consider incorporating vitamin-rich foods, such as fish, leafy greens, eggs, and citrus fruits into your diet.

Reduce Your Stress

Stress and tension can drain your energy. Incorporating stress management techniques into your day can give you more energy in the morning. Consider some methods below to reduce stress:

• Meditation
• Mindfulness
• Yoga
• Deep breathing exercises

Time Management

Good time management skills can help you avoid procrastination, prioritize tasks, and be more productive. Consider breaking down large tasks into smaller, more manageable chunks and prioritizing them from most important to least important. Find a tracking system that works best for you, such as an app.

Lose Weight

Carrying excess weight can have adverse health effects, including low energy levels and fatigue. Being overweight makes your heart and lungs work harder. It can also lead to sleep disturbances, such as sleep apnea, which can also leave you fatigued in the morning. To achieve and maintain a healthy weight, engage in regular physical exercise and adopt healthy eating habits, including:

• Lean protein
• Low-fat dairy
• And plenty of fruits and vegetables.

It's also helpful to speak to your healthcare professional for specific recommendations on a weight loss plan.

Establish Morning and Night Routines

Establishing a morning and night routine can help:

• Reduce tension and stress
• Improve sleep quality
• And increase productivity during the day.

Choose activities for your morning routine that increase your energy, such as the abovementioned suggestions. Create a relaxing nighttime routine that helps you wind down and improves sleep. This may include reading, listening to music, meditation, or deep breathing exercises.

Conclusion

A few simple strategies can boost your morning energy. Try short exercise sessions, mindful meditation, and getting sunlight. Creating a morning routine can also help.

Try different energizing techniques until you find the ones that work best for you. Consistently incorporating these strategies daily can help you feel more energized and ready to start your day.

Please remember that this article is for informational purposes only and should not be considered medical advice. It is always best to consult with a healthcare professional for personal advice.