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Dedicated to those who wake up already tired and do not know what cheerfulness and energy are. Life hacks that can change your life!
Why do I feel tired?
If you wake up every morning hoping that the day will pass quickly and you will be able to sleep again, you are not alone! “Morning fatigue is a common problem,” says MD, family medicine physician Lauren Powell. - To solve it, you must first exclude all medical causes that can give this condition — for example, anemia, vitamin deficiency and thyroid disease. And then, when the medical prerequisites are excluded, take advantage of useful tips.
Luckily, you don’t have to buy fancy supplements and super energy drinks to feel better. The secret to morning vivacity and activity is in simple actions.
How to get energized?
1. Do not click on “repeat”
Where does your morning start? Probably from the annoying trill of the alarm clock. How many times do you have to wake up? Exactly as much as you prolong your torment by pressing replay. At the same time, observations show that fragmented sleep worsens well-being and gives a feeling of fatigue.
Try to put into practice the theory of the 90-minute sleep cycle. Many experts convince that it works! To do this, you need to set two alarms — one at the time of awakening, and the second — 90 minutes earlier. The key is that the 90 minutes you sleep between alarms is a full sleep cycle, which means you wake up refreshed and active.
Did you know?
More than 46% of people hit snooze more than once before getting out of bed.
2. Find a source faster
Fatigue is a classic symptom of dehydration. At the same time, even small percentages of water loss can cause mood swings, a feeling of drowsiness, and even a breakdown.
Let a glass of water fill your body with “life-giving moisture” before you get out of bed. Keep water on your bedside table!
3. Stretch!
Did you know that there is a scientific reason why it is so good to stretch in the morning? It turns out that at night, during REM sleep, a person’s muscles literally “freeze”, temporarily losing their tone, and in the morning, when we stretch, endorphins, the joy hormones, are released in the body.
Therefore, a good stretch in the morning is a great way to cheer up and recharge your good mood. What’s more, it doesn’t take much of your time!
4. Feel the “sabers” of cold water
In one famous children’s poem, the author compared raindrops to “sharp sabers”. And indeed, nothing is more invigorating than a cold shower that suddenly poured from the sky. Make one for yourself at home!
Study published in the journal PLOS ONE in September 2016, showed that those who regularly take cold showers are less likely to take sick leave from work. And it is not surprising, besides the fact that it tempers perfectly, it also sets you up for a working mood.
By the way!
According to a British study, women spend an average of 39 seconds more in the shower than men.
5. Cook a delicious (and highly desirable) breakfast
While nutrition experts argue about which of the three main meals is the most important, research has shown the main thing: we cannot live without breakfast! Its absence has a bad effect on energy levels during the day and makes it difficult to concentrate. Such results were demonstrated by a 2014 scientific experiment with the participation of students.
The perfect breakfast for a productive day includes lean protein, whole grains, nuts, and fruits. A classic example is oatmeal with berries and a serving of Greek yogurt.
6. Hide Dessert Before Dinner
Sugary foods such as instant cereals, baked goods and muesli, as well as sweetened drinks, cause a spike in blood glucose levels, which first gives you a boost of energy and then a sharp drop. These are the “swings” that make us feel tired all day.
On a note!
Six-year-olds who go to school after breakfast do better than those who skip the morning meal.
7. Try matcha tea
This exquisite drink has amazing properties. “Like green tea, it contains L‑theanine, a substance that promotes sustainable energy production and also increases concentration, which makes it much easier to complete work tasks,” says the nutritionist. Jenny Burke.
8. Drink coffee from a small cup.
And preferably only once a day. Although coffee has many health benefits, drinking too much of it leads to a breakdown.
You should also be careful with caffeinated drinks. One 2012 study published in the journal Innovations in Clinical Neuroscienceit turned out that the use of energy drinks contributes to increased fatigue the next day.
Did you know?
About 17 billion cups of coffee are drunk every day in the world, and 65% of this number are consumed during breakfast.
9. Get out in the sun
The sun’s rays increase the production of serotonin in the body, which brings a good mood and cheerfulness. In addition, people who spend time in nature feel more energetic, studies from experts from University of Rochester.
So take a couple of minutes in the morning to bask in the sun and breathe in clean, fresh air.
10. Get rid of stress
Not the random, momentary one we deal with every day when we forget our car keys or are late for a meeting. But a lingering, deep one that prevents you from living happily and waking up joyfully in the morning.
Maybe it’s time to change jobs, find an inspiring new hobby, enroll in exciting courses, or redecorate your home? Find a problem that gnaws at you daily and try to solve it. In the meantime, try meditation!
On a note!
American philosopher Henry David Thoreau believed that one can judge a person’s health by looking at how he rejoices in the morning and spring.
11. Play with essential oils
Use your sense of smell to create a productive environment and feel better. “Smell the essential oil of mint or grapefruit! These esters have proven effective in combating morning fatigue and headaches,” says MD Elizabeth Trattner.
12. Listen to music
According to numerous studies, listening to upbeat tracks improves mood, helps fight fatigue, and even increases productivity,” says life coach Jaime Pfeffer.
Create for yourself your own collection of tracks that will charge you in the morning!
Expert comment
Sarah Garon, nutritionist, medical journalist
If you find it difficult to wake up in the morning, pay attention to what is preventing you from falling asleep and getting quality hours of sleep at night! Try:
- Turn off gadgets an hour before bed.
- Go to bed at the same time every night.
- Create comfortable conditions for falling asleep and waking up.
- Wake up at the same hours, both on weekdays and on weekends.
If simple advice does not help to overcome fatigue, consult a doctor. Perhaps its cause is depression or other diseases that require professional attention.