If you’re a night owl, a restless sleeper or you suffer from occasional or chronic insomnia, waking up in the morning is probably one of the toughest parts of your day. And let’s face it; no one wants to set the tone like that, time and time again. It’s just not good for the soul.
You’re probably cranky and grumpy, not really in the mood to deal with the day ahead. Unfortunately, such a morning can hardly be a prelude to a successful and productive day – we’re sure we don’t need to tell you twice that you need to feel energised and pepped up to make the most out of your day.
For those of you who are struggling to drag yourself out of bed each morning, and are looking for simple hacks for waking up better each and every day, here’s how to feel more energised in the morning.
Firstly, Make Sure Your Lack Of Energy Isn’t Down To Something Serious
Tiredness in the morning is a common concern for many, and its causes can be broadly categorised into lifestyle factors, sleep disorders, and health issues.
Today, we’re dealing with the former; those lifestyle factors that are fairly simple to address and adjust. But before we get onto that, it’s important to acknowledge that, for some, a lack of energy may be a sign of an underlying issue that may need medical intervention.
Sleep disorders and medical conditions can also be underlying causes of morning fatigue. Obstructive sleep apnea, a condition characterised by periodic cessation of breathing during sleep, can fragment and disrupt sleep quality, leading to morning grogginess. Restless leg syndrome or periodic limb movement disorder, too, may cause involuntary muscle movements, interrupting an otherwise restful night’s sleep.
Chronic stress, anxiety, and depression can also negatively affect sleep quality, and conditions like anaemia, hypothyroidism, or vitamin deficiencies are also major causes of fatigue.
If you’re struggling with your sleep, it’s essential you consult with your GP first and foremost.
Forget About The Snooze Button
Even though nothing seems more valuable than those 10 minutes of extra zzz’s in the morning that you add to your lie-in when you hit the snooze button, science suggests that it will only make it harder for you to wake up in the long run.
Yep, these seemingly invaluable few minutes just aren’t enough for you to complete a whole sleeping cycle, and therefore, will only make you feel groggier than if you had woken up in the first place.
Set your alarm clock for the exact time you need to be up and stick to it. As most of us hit the button impulsively, place your cell phone or your alarm clock away from your bed, so that you have to stand up when it goes off. When you’re up on your feet, it will be easier for you to keep on moving. Ride that wave of forward momentum, and all that!
Read: 8 expert-approved ways to become a morning person
Drink Water First Thing
Sipping hot coffee the moment we open our eyes is a ritual we usually associate with waking up. However, to begin your day feeling refreshed and energised, pour yourself a big glass of water instead. And glug that guy merrily.
After a long rest, your body will appreciate the hydration. Water will increase the speed which new cells are produced and promote a healthy flow of oxygen, keeping you alert.
For the extra benefit, add a little bit of lemon to your water. This way you will introduce some precious nutrients like vitamin C, calcium, and potassium, and you will have a natural detox, as lemon-infused water will help you flush away toxins and aid your digestive system.
Let The Daylight In
No wonder you can’t wake up energised in the morning if you’re sleeping in a cave-like environment, with no hope of seeing any sunshine or feeling nature’s refreshing breeze. It’s called rise and shine for a reason, guys.
Yep, getting some sun on your face as you wake up sends signals to your body that it’s time to get going. If you want to wake up quickly and feel fresh, you need to tune into your circadian rhythm and allow natural light to wake you. There’s something rather poignant about doing so, don’t you think?
Our internal circadian clocks are deeply affected by the light. Just as you should seek out sunlight in the morning, you need to avoid exposure to bright light before your bedtime, too, as it may harm your sleep by suppressing the production of melatonin.
Strike A Pose
The best way to beat the morning blues is by doing what seems totally unappealing when you first open your eyes on a new day – exercise! But don’t dismiss the idea straight off the bat, in favour of more time in the bed; any morning workout will boost your endorphins and energy and put you in a better mood for the rest of the day.
If you’re too foggy to hit the gym or go for a run, find an activity that you like and make room for it in your morning schedule. Even some basic stretches will do the job and energise you; a few yoga poses or simple sequences such as the Sun Salutation or Five Tibetans will kick your day off just right.
Play That Funky Music
Playing some upbeat music is a great way to lift you up in the morning and help you get ready for the day ahead. Music and singing are known to improve the functionality of your brain, while also reducing cortisol levels and boosting your creativity.
Once you’re in the habit of listening to music in the morning, waking up will become a pleasure. Instead of usual dings on your cell phone, set your alarm tone to your favourite tune, and start your day singing. Perhaps warn your partner first, though?
Get Enough Sleep
Well, duh. It may seem obvious, but you can’t expect to jump out of bed readily if you haven’t slept a decent amount of time.
Not getting enough sleep for a night will make you feel tired and fuzzy in the morning. But if sleep deprivation lasts a bit longer, it will drain your mental abilities and put your physical health in hazard. Aim for getting 7 to 9 hours of undisturbed shut-eye each night and develop a steady bedtime routine.
You can thank us tomorrow morning for these tips. Although, perhaps don’t reach for your phone to message us as soon as you wake. Instead, drink in the new day and give us a shout a little later!
