5 Ways to Boost Your Morning Energy
You dream of jumping out of bed bright-eyed and bushy-tailed. And then the alarm rings. Reality strikes-you are not a morning person. Luckily, there are some simple steps you can take to help boost your morning energy and start your day on the right foot.
Prep for Success
Start preparing for a good morning early. Really early. As in the night before early.
First, set up a regular bedtime routine. Maybe you would like to read a book, take a hot bath, or enjoy a cup of chamomile tea. No matter what your routine is, it will help you wake up refreshed in a couple of ways.
Circadian rhythms determine our natural sleep-wake cycles, and you can train your body to anticipate the morning. Over time you will develop a routine and your body will begin to realize nighttime is for sleeping and the morning is for waking up.
You should also limit screen time right before you turn in for the night. Artificial light causes decreased melatonin production. That means you won’t feel as tired, and you might have a harder time falling asleep. Dimming overhead lights or using lamps are other helpful ways to reduce exposure to light in the evening.
Establishing a regular nighttime routine will ensure you get enough rest. This, in turn, will mean more energy in the morning.
Let the Light Shine In
Once the morning rolls around, wake up to natural sunlight. Those circadian rhythms respond to natural sunlight, especially the light just around sunrise. It signals your brain to become alert and ready to start your day.
You might consider using a sunrise alarm clock. These wake you up with a gradually increasing light that mimics a natural sunrise.
Or, try one of these easy ways to get some natural morning light: open up the blinds or sit outside while you enjoy your morning coffee.
Fuel Your Morning
Nothing runs well on an empty tank, and people are no exception. You need to start your day with the proper fuel. One of the most popular options is drinking a cup of coffee.
Coffee offers many health benefits beyond giving you the energy to get up and moving.
It has been linked to:
- heart and liver health,
- improved memory
- and brain function,
- and may even help with weight loss.
Consider spreading your coffee intake out throughout the morning to help keep fatigue at bay. Small cups spread over a period of several hours appears to be most effective at limiting sleep-inducing brain chemicals. You might consider limiting your consumption during the afternoon, however. Late day caffeine consumption can interfere with falling asleep.
Caffeine isn’t the only fuel you need to start the day right, though. A balanced breakfast, full of protein and fresh veggies, can keep you feeling full and energized through the morning.
Protein is important because it can help you feel full longer. Try a nice vegetable omelet or whole grain avocado toast. The healthy fats and a low glycemic index will help keep you sailing smoothly toward lunch while avoiding the blood sugar roller coaster that some sugary breakfast foods can cause.
A morning workout can be a great start to your day. Working up a sweat will boost your energy levels and your mood, leaving you energized and upbeat.
Exercise helps give you a boost in a couple of ways. First, it increases the oxygen flowing through your body. That means your cells have ready access to increased fuel.
Exercise also causes the body to release epinephrine and norepinephrine. These two stress hormones help boost your morning energy levels. At the same time, increased dopamine production works to elevate your mood.
Any exercise can help increase your energy. If an early morning trip to the gym is too much for you, try a brisk walk for 20 minutes or so.
Drinking enough water is important to keep you alert and refreshed. Staying hydrated will allow your body to function at its most effective level. You’ll notice a consistent and steady boost to your energy levels.
On the flip side, one of the first signs of dehydration is fatigue. Confusion, lack of focus, and dizziness are other common side effects of dehydration.
Water is the number one nutrient for refueling your body. It is as effective as most sports drinks for all but the most demanding physical activities. Don’t skimp on this crucial step- make sure you drink enough water throughout the day and not just when you are exerting yourself.
A Whole New Day
Even if you aren’t a natural early bird, there are plenty of simple and effective strategies to help boost your morning energy levels. Try adding a couple of these into your daily routine and see how quickly you can face the day with an extra bounce in your step.
Do you have any tips or suggestions that have worked for you to help get a good start in the morning? Please share them and your opinions in the comments section below!