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.
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.
Prep The Night Before
If you’re constantly rushing around in a morning panic trying to find your keys, your favourite shirt, or that important document you need for work, you’re setting yourself up for a stressful start. The solution? A bit of evening organisation can work wonders for your morning energy levels.
Before you hit the hay, lay out your clothes for the next day, prep your breakfast (overnight oats, anyone?), and pack your work bag. Put your contact lenses in the bathroom cabinet for easy access, charge your devices, and have your travel mug ready by the coffee machine. This way, you can move through your morning routine on autopilot whilst your brain slowly comes online.
Not only will this save you precious time in the morning, but it’ll also reduce decision fatigue when you’re at your groggiest. Plus, knowing everything’s sorted will help you sleep better, as you won’t be mentally running through your to-do list at 3am. It’s a win-win situation that your future self will definitely thank you for.
Read: 7 ways to embrace morning exercise
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?
Have A Proper Breakfast
We know, we know – you’ve heard it a million times before. But there’s a reason breakfast is called the most important meal of the day, and it’s not just something your mum made up to get you to eat your porridge.
After fasting all night, your body needs fuel to kickstart your metabolism and give you the energy to tackle whatever the day throws at you. Skip it, and you’ll likely find yourself flagging by mid-morning, reaching for sugary snacks that’ll only lead to an energy crash later.
You don’t need to whip up a full English every morning (though if you’ve got the time, sometimes, then why not?). Even something simple like Greek yoghurt with berries and a drizzle of honey, or wholemeal toast with avocado and a poached egg, will do the trick. The key is to include some protein and complex carbs to keep you satisfied and energised. And please, step away from the sugary cereals – they might taste like childhood, but they won’t do your energy levels any favours.
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!
