How to wake up fresh? 9 tips to avoid morning fatigue
Do you constantly press the snooze button in the morning? Sleeping for an extra five to ten minutes may seem divine. However, they can often cause morning fatigue and grogginess! Certain morning habits can help you re-energize, eliminate stress, and build focus that is commonly caused by the chaotic morning rush.
According to a study published in the Journal of the American Medical Association, morning habits help to create a happier life, complete with fulfillment and maximum productivity.
Health Shots spoke to Dr Aniket Mule, consultant internal medicine, Wockhardt Hospitals Mira Road, Mumbai, in order to find some great tips which can help make the morning energetic and refreshed.
9 tips to avoid morning fatigue and stop feeling groggy:
1. Do not hit the snooze button
Say no to snoozing, ladies! You must avoid falling asleep again. If you do so, you will end up feeling fatigued and inactive. Try to get up and start the day immediately after the alarm rings. Also, keep your alarm away from your bed instead of keeping it next to you so that you’ll be forced to get up and move your body to turn it off.
2. Start the day with a glass of water
In any case, it is a good idea to be well-hydrated. Starting your day by drinking a glass of water can help to keep your morning laziness at bay. Water will flush out the toxins from the body, which means a healthy gut and a glowing you. Dr Mule says, “If you feel fatigued in the morning, it is probably due to dehydration. Having a glass of water will freshen you up before starting the day.”
3. Get sunlight exposure
Sunlight, especially the one soaked in the morning, helps boost serotonin in your brain, which can give you more energy and keep you calm, positive, and focused. Avoid being in the sun at noon, when it is at its highest point and emits the most UVB rays. It’s a tried-and-true method for getting your lazy ass out of bed.
4. Indulge in yoga
Getting some physical activity in the morning is the best thing you can do for your health. Exercising or practicing yoga can be the body’s natural way of waking itself up after being immobile for long hours during the night. Dr Mule says, “Stretch, do yoga, or even other exercises like walking after waking up to avoid being groggy. Doing so can help you stay energized.” Try to do some form of exercise in the morning without fail.
5. Listen to soothing music
A study published in the journal BJPsych International states that music stimulates our brain circuits and boosts both creativity and productivity. So if you really want to say bye bye to morning tiredness and laziness, listen to music, and lift your mood.
6. Eat a healthy breakfast
Breakfast is the most important meal of the day, and you cannot afford to skip it. According to Dr Mule, “Skipping breakfast will leave you more tired. So, eat oats, fruits, or eggs. But, avoid high carbohydrate intake and fatigue. A low-carb breakfast would improve cognition and mood.”
7. Consume energy foods
Along with your healthy breakfast, make sure you add some energy-boosting foods to your morning meal. Foods such as pumpkin seeds, walnuts, dates and almonds are the best sources to get the instant energy boost. They can be your pre workout or evening snack as well.
8. Make a bedtime routine
The only thing that never worries you about waking up refreshed is your bedtime routine. A bedtime routine, on the other hand, is essential. So, sleep on time, turn off your phone an hour before bedtime, and avoid drinking coffee at night.
9. No smoking
“Some people have a habit of smoking after waking up. Well, this can land you in trouble. It is a well-known fact that smoking is injurious to health. It is best to avoid it and start your day with meditation instead,” says Dr Mule.