10 tips to beat the morning fatigue and feel energized

Do you ever wake up and feel a bit tired? Like the amount of sleep you had through the night was not enough? If so, you’re not alone. Morning fatigue is real!

It’s no secret that getting out of bed in the morning can be a real challenge for some of us. It’s dark, cold and the last thing you want to do is get out of a perfectly cozy bed. 

So we just hit the snooze button as soon as the alarm rings. It sounds much better than looking forward to a long day of work. 

But overtime, morning fatigue can start to impact your productivity and ability to concentrate throughout the day. It can also have a negative impact on overall well-being.

So if you wake up groggy and sleepy every morning, here are some tips to help you feel fresh and energized.

•  Have a fixed sleep schedule 

Staying up late messes up our body’s natural biological clock leading to fatigue and tiredness all day. So the best way to wake up energized every morning is to set a fixed time to sleep and wake up. The earlier, the better! 

• Don’t hit snooze

We all need 8 hours of sleep to stay energized. But repeatedly hitting the snooze button after staying up all night is not going to help you.

 Instead, try this- set the first alarm 90 minutes before you want to wake up and the second one when you really want to wake up. The 90 minutes between these two alarms will complete your REM cycle and avoid fragmented sleep.

• Avoid screens in bed

Starting today, turn off all your devices an hour before bedtime to wake up fresher in the morning. Late-night binge-watching leads to digital eye strain that makes your eyes tired. Coupling that with the blue light emitted by the screens messes up your sleep cycle leading to fatigue. So make your bedroom a no screen-zone to sleep better and avoid morning fatigue.

• Try light exercises in bed

Exercising is one of the best ways to wake up your body from a deep slumber as it releases endorphins that boost energy levels. So if you find it difficult to get out of bed in the morning, start your day with yoga or even some light stretching exercises right in your bed. 

• Hydrate Yourself

A dehydrated body is a key cause of fatigue and low energy levels. So go to sleep with a glass of water on your bedside table and drink it as soon as you wake up to hydrate your body. 

• Take a shower right away

Splashing cold water on face is a great way to get anyone out of a sleepy state. But if you feel groggy throughout your morning chores, showering first will definitely help you feel more energized.

• Open your windows

Our body’s biological clock is dependent on sunlight. So as soon as you wake up, open your curtains and windows to get some sunlight. Or even better, step outside for a few minutes to get an instant energy boost.

• Stay away from the coffee pot until noon

It sounds absurd, but drinking coffee early in the day is not a good idea. Your body usually absorbs all the caffeine within 45 minutes. So a cup of coffee can leave you even more fatigued and make you feel sleepier after that initial short burst of energy.   

• Eat a protein-rich breakfast

Give your body some fuel for the day by eating a healthy, protein-rich breakfast. A whole-grain bread slathered with some homemade nut butter or even eggs make a good fatigue-fighting breakfast. You can eat a low sugar fruit too but it’s best to stay away from sugary cereals for breakfast.

• Get motivated

Having an exciting task to do right after you wake can help beat morning fatigue and improve productivity throughout the day. It could be something as simple as writing down in your journal, a morning jog to see a friend or even a breakfast date with your partner. 

The excitement is sure to help you get out of bed with high spirits.