Whether you love or hate mornings, getting up and starting your day with vigor could be challenging. Here we discuss some ways you can do to start the day right. Read on to learn how to have more energy in the morning.
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Feeling Tired in the Morning? It Might be Sleep Inertia
It is natural to feel tired and groggy in the morning– we all have been there. If you are not a morning person, waking up in the morning may be a daunting task, especially in the cold and dark seasons.
For most people, this feeling of morning fatigue may be caused by sleep inertia or the transition period between sleep and wakefulness. Sometimes referred to as “sleep drunkenness,” this state is associated with reduced attentiveness, weakened performance, and a desire to go back to sleep. Sleep inertia may last for minutes up to several hours. While it is a normal occurrence, sleep inertia may hinder cognitive functions needed for accomplishing daily tasks.
Here we listed some of the practices you can do to combat sleep fatigue and start the morning full of energy.
How to Have More Energy in the Morning
While you can get the instant boost from caffeine, this stimulant found in coffee, tea, and energy drinks may cause tiredness after it wears off. If you are looking for healthier and more holistic ways on how to have more energy in the morning, incorporating the following lifestyles may help you feel more vibrant and ready to take on the day.
Hydrate First Thing in the Morning
During sleep, the body loses water because of involuntary body processes such as sweating, breathing, and urine production. Dehydration, even in its mild case, causes thirst, dry mouth, feeling tired, and dizziness. Drinking adequate amounts of water in the morning helps replenish lost fluids to keep you hydrated.
For added flavor and benefits, try adding lemon to your water. This can be a good source of vitamin c, known to boost the immune system, form collagen, and help maintain bones, cartilage, and teeth.
Stretch and Exercise
Stretching is not only reserved for pre-workout and post-workout routine. Stretching your body in the morning helps in flexibility and helps relieve any muscle tension from sleeping the night before. It also helps increase your blood flow and prepare your body for the day.
In addition to a morning stretch, exercising could be physically and mentally beneficial. During a physical exercise, the brain releases chemical messengers such as dopamine, responsible for reward, motivation, memory, attention, and even regulating body movements and endorphins that help relieve pain and stress.
Exercise plays a role in delivering oxygen and nutrients to your tissues and helps the cardiovascular system work more efficiently. When the happy hormones are released and the heart and lungs are stimulated, you will have more energy in the morning.
Meditation has been proven to be an effective way to manage stress, anxiety, depression and promote overall well-being. It can be practiced at your own pace at your own time. However, meditating in the morning when the mind is fresh helps set the tone of the day.
There are several types of meditation, but most rely on four elements basic elements:
- a quiet area with as few distractions as possible
- a comfortable posture such as sitting, walking, or lying down
- focused attention on the breathing, a mantra, or an object
- an open attitude without judgment
If you are a beginner, 5-10 minutes of mindfulness meditation a day could be a good start. On the other hand, Transcendental Meditation (TM) generally takes 20 minutes practiced twice a day during the morning and at night.
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Eat a Balanced Breakfast
It has been long debated whether or not breakfast is the most important meal of the day. Still, if you are a breakfast person, you know too well that skipping this meal may lead to mood swings during the day, headache, inability to concentrate, and overeating later on. In general, hunger causes a growling stomach, irritability, lack of energy, and headache— precisely what we are trying to avoid.
When planning your breakfast meal, make sure to include a balanced proportion of energy sources and macros (protein, carbohydrates, and fats). On a side note, you might want to avoid overeating as it causes a feeling of tiredness and sluggishness in most people. This may be caused by hypoglycemia, a condition where blood sugar levels become less than normal.
Get Some Sunlight
Speaking of how to have more energy in the morning, what more is a better way to get energy from the sun itself? Getting 5 to 15 minutes of sun exposure, depending on your skin sensitivity, is enough to improve your mood and get vitamin D benefits.
Besides, healthy exposure to sunlight stimulates the brain’s release of serotonin, a neurotransmitter associated with a boost in mood, calmness, and focus. Without sunlight, serotonin levels may drop. This is associated with a higher risk of major depression with seasonal patterns.
Different strategies work for different people. By following the tips that work for you, you will feel more energetic in the morning while also optimizing your overall health.
Do you aim to revive your vitality and energetic vibe? We at Opt Health specialize in men’s health and well-being. Get personalized support and insight from top-tier physicians available for you 24/7. Contact us today.
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