Whether or not you consider yourself a morning person, you have the power to start every day off on the right foot.
To do this, you need to feel energized and alert, but that’s not always easy.
Some mornings, it just feels like your bed is calling and your eyes won’t open, but it doesn’t have to be that way!
If you want to get the most out of every morning, then check out these eight fatigue-fighting habits to supercharge your mornings so that you can start every day the right way.
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8 Guaranteed Fatigue-Fighting Habits That’ll Supercharge Your Mornings
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1. Know that exercise will really help you fight morning fatigue fast.
A morning workout will release endorphins and pump blood to your brain and organs, perking you up and making you more alert. You should regularly exercise anyway, and exercising in the morning is a great way to get the most out of your workouts to fight morning fatigue.
If you wait until after your work shift or weekend plans to work out, then it’ll hang over your head all day, and your likelihood of actually following through with your exercise plans will decrease as the day plays out.
Who knows what other plans or obligations may pop up in the evening or afternoon?
Of course, if you can only do your workout after your shift, then you should still go, but a morning workout routine can boost your energy levels and put you on track for an excellent day, so if possible, try waking up early and getting your jog, yoga, or HIIT session out of the way, in the morning.
For tips to help you combat morning fatigue with exercise, try this:
- Start slowly and increase the strength of your workout gradually so that your muscles can gradually build up over time, limiting the amount of fatigue you feel.
- If your body does not have an ideal fluid balance before exercise, expect a significant drop in performance and energy loss. Always hydrate before working out!
- Take rest breaks while working out to allow an adequate amount of time to catch your breath.
- Play music! Studies have shown that listening to music while you exercise distracts you from the physical discomfort and makes you less aware of your exertion.
- Play upbeat songs between 120 and 140 beats per minute (bpm). This will actually make you work out harder.
- The purpose of exercising is to prevent energy depletion and to help maintain healthy post-training fatigue. So eat a high meal of carbohydrates and protein. This allows the body to deplete this tiredness from working out.
- Know that moderate daily exercise instead of strenuous workouts sporadically will help increase blood flow to the liver, which will increase the detoxification capacity your body needs to combat fatigue.
2. Stay extra hydrated to eliminate any morning grogginess.
The experts at news-medical.net note that no matter what time it is, if you’re not properly hydrated, then your muscles will ache, your brain will be foggy, and you’ll feel generally sluggish.
This can be especially damaging in the morning; you don’t want to start your day off feeling lazy and unwell, so it’s vital to fill up on water as soon as you wake up.
If you have a long commute, then make sure to wake up and hydrate early enough to let the water move through your system. After all, you don’t want to be hit with the surprise urge to visit the bathroom in the middle of rush hour, do you?
So you must consider the fluid needs of your body before you decide to drink more water. The typical daily recommendation for water consumption is 64 ounces (1 920 ml) or 8 cups per day.
For more tips to help you combat morning fatigue with hydration, try this:
- Always drink your first glass of water upon waking and make that a daily habit that sticks!
- Create a water consumption schedule to make drinking water more manageable. You can even try apps like WaterMinder® that track your every sip.
- Keep a reusable water bottle with you at all times.
- Drink from bigger containers to up your water intake even more.
- Add flavor to your water to make it tastier; Add slices of lemon, lime, or orange. Infuse water with fresh berries, pineapple, or melon. You can even enhance water with fresh mint leaves, basil, ginger, rosemary, or cilantro.
- Eat more hydrating foods like watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, and lettuce.
- Buy different water bottles, to change things up.
- Replace other drinks with water; One way to drink more water and to boost your health and reduce your calorie intake is to replace other drinks, such as soda and sports drinks, with water.
- Drink one glass of water before each meal.
- If you like fizz, drink sparkling water or seltzer.
3. Play upbeat Music to get in the right frame of mind.
There’s a reason that you can’t fall asleep in the middle of a show. Your mind is wired to pay attention to external stimuli, and that includes noise.
If you’re feeling a little drowsy in the morning, then try throwing on your favorite album or playlist. As long as the music is not too slow or calm, then there’s a good chance that it will get your heart pumping and put some pep in your step.
Furthermore, listen to songs with lyrics that you find inspiring and it will further motivate you to get up and seize the day.
4. Cold Showers have been scientifically proven to combat fatigue quickly.
A scientific study at ncbi.nlm.nih.gov found that exposure to cold water can decrease symptoms of anxiety and fatigue while boosting your cardiovascular system and brain function.
You don’t have to make your shower as cold as the Arctic Ocean to see the benefits. You can start warm and gradually decrease the temperature as time passes, and you should only spend enough time in the shower to adequately clean yourself.
If you spend every second deliberately washing and scrubbing, then you don’t need to spend any more than a few minutes in the shower, making it easier to endure the cold water.
After a few days of cold showers, you’ll find that the cold water is not so daunting, and it may eventually become soothing.
On top of boosting your cardiovascular health and fighting fatigue, colder showers are much gentler on your skin and hair than hot showers, and cold showers also consume less energy than hot showers, so if you weren’t sold on cold showers before, then they may be worth it for the sake of your skin, hair, and utility bills.
5. Establish a healthy morning Routine so your body knows what to expect from you.
Humans are creatures of habit, so it’s much easier to do something if you’ve already done the same thing several times before. Do you usually wake up at the same time every day? What do you do after you wake up? Do you wake up, eat, shower, and brush your teeth in any particular order?
If you couldn’t come up with an answer for any of these questions, then it’s time to grab a pen and try to come up with a functional morning routine.
You’ll find that when you know what you’re supposed to do in the morning, you’ll be more driven to get up and start your day instead of hitting the snooze button for the fourth time.
For tips to help you combat morning fatigue with a healthy morning routine, try this:
- Begin the night before. Get a head start on your morning routine before you go to bed by preparing your clothes, getting your morning drink ready, and even setting out fresh towels in the bathroom for your morning shower.
- Splash your face with water first thing.
- Stretch out your tired body with yoga, or do some simple stretches in bed.
- Eat an energy invigorating breakfast (more on this in tip #6)
- Avoid having sugar until lunch.
- Soak up more morning routine ideas with these 10 ways to create a powerful morning routine here.
6. Eat the right nutrients every single day.
Since what you eat at breakfast can affect how you feel for hours, making the right choice is important for your morning. The most suitable for nixing your fatigue in the morning eat foods such as lean proteins, whole grains, nuts, and fruits containing lower sugar.
This energy-diet, at the National Health Services, notes that while you shouldn’t skip breakfast, foods containing high amounts of sugar and sodium can seriously drain your energy and make you feel like going back to bed.
A good breakfast should consist of fruits, vegetables, whole grains, and low-fat dairy products. Most breakfast cereals are little more than milk-doused candy, so if you like breakfast cereal, try substituting it for whole oats, cream of wheat, or buckwheat porridge topped with fruit instead.
For more tips to help you combat morning fatigue with food, try this:
- Almonds constitute a significant source of good quality protein, fiber, and safe monounsaturated fats. They are filled with B vitamins that help your body turn food into energy and that can help combat muscle tiredness. Add almonds to your granola or grab a handful of them as a snack at mid-morning.
- Avocados are overflowing with vitamins, minerals, and healthy fats that give our bodies hours of sustaining energy.
- Kale is full of vital energy vitamins, minerals, and antioxidants. It is a great plant-based option containing iron that provides oxygen to our cells and tissues that is required for us to function.
- Bananas are your fuel when running out the door in a rush. This potassium-packed fruit contains a large quantity of fiber, which slows sugar release to the bloodstream and gives a strong source of magnesium and B vitamins.
- Whole eggs are full of nutrients.
- A good rule of thumb; the fresher your food the more nutrients it contains.
- If you don’t eat a lot of food in the mornings, you should start taking daily vitamins. Consulting with a nutritionist or homeopathic doctor could get you started on a nutritional supplement regimen that’s best for you.
7. Keep your alarm distant.
If you don’t have to get up to silence your alarm, then it will be that much easier to hit the snooze button and drop your head back onto the pillow.
The hardest part about waking up and starting your day is getting up and out of bed. You may be awake, but if you’re lying in bed, then you haven’t made any real progress towards starting your day.
To remedy this, try keeping your alarm far enough away from your bed so that you have to get up to turn it off. Once you’re out of bed, it’ll be much easier to start your morning routine, and you won’t feel that strong urge to fall into the old snooze button trap.
8. Always, always get enough sleep to combat morning fatigue.
It may seem pretty obvious, but it’s been shown that a good night’s sleep will result in higher energy levels.
In fact, a scientific study at ncbi.nlm.nih.gov shows that adequate sleep is necessary to replenish your brain’s energy stores.
To make it easier to fall asleep and stay asleep, try going to bed at the same time every night. Phones and screens should be avoided for at least an hour before bed, and you also shouldn’t snack right before hitting the sack.
If you consistently have trouble sleeping, then consider visiting a medical professional. Your doctor will analyze your situation and find the best way to approach your insomnia.
For more tips to help you combat morning fatigue with sleep, try this:
- Control caffeine. A regular cup or two of coffee is all right. Going overboard will leave you exhausted later in the day. On top of that, drinking caffeine late at night could lead to a lack of sleep — and even more tiredness the next day.
- Prioritize bedtime. More than 1 in 3 adults in the United States don’t get the recommended seven to nine hours of shuteye per night. Make sleep a priority and stick to a healthy sleep routine.
- Limit alcohol.
- Try to stress less. Stress can wreak havoc on the immune system and can hurt our natural sleep rhythms. For healthier ways to turn your stress around, check out 8 powerful ways you can turn your stress around here.
You can definitely combat your morning fatigue and enjoy your mornings so much more if you follow just a few of these healthy ideas listed above. Enjoy having more energy and as always, stay healthy!
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Author: Rebecca
Hi, my name is Rebecca and I am the face behind Everything Abode! I am a lifestyle and wellness writer based out of Vancouver Island. When I’m not writing or exploring mountains and beaches with my furry rescue, I love spending time learning creative ways to manifest a healthy home. Thanks for stopping by!
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