12 life hacks to help you deal with morning fatigue

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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”

1. Do not click on

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!

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

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

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!

aesthetics, beauty, bald head
sun, music, treble clef
mars, settlement, house
ai generated, farewell, grief
ai generated, juice, orange

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

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.

By Yraa

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