When you find a way to stop feeling sluggish in the morning, you can get more things done. You’ll have more energy to tackle your day and reduce that morning grogginess.
Have you ever woken up in the morning only to feel like you haven’t slept? You went to sleep early but felt like you could sleep eight more hours. Suppose you have talked to your doctor and taken the required blood tests to rule out illnesses like Anemia, which can cause chronic fatigue. You can use the following tips to eliminate morning grogginess and approach your day with more energy.
Don’t Hit The Snooze Button
“Just five more minutes!.” This is a phrase that we have all said many times. You hit the snooze button to get five, ten, or 15 more minutes of sleep. But, by doing that, you disrupt the healthy sleep patterns, and you feel tired all day. You can stop feeling sluggish by setting up two alarms 90-minutes apart. Why 90 minutes? That is how long it takes to complete a sleep cycle to contribute to muscle gain and recovery, mental rejuvenation, and overall well-being. You’ll experience fragmented sleep if you set your snooze button for less than that, and that’s one of many things that will leave you feeling grumpy throughout the day.
Not Getting Enough Exercise
Living a sedentary life can contribute to feeling sluggish. Low energy levels can slow your performance in tasks requiring more energy than usual. Find out the best time to go walking to get the maximum benefits and stop feeling sluggish. Or, if you decide to run more, ensure that you prepare your body before running. Remember to talk to your doctor about your new exercise routine so you can create one that will best fit your needs.
Create a Sleep Routine
According to Harvard, those with anxiety disorders will have difficulty falling asleep, but there are things you can do to speed up the falling asleep process. You can try tips such as:
- Don’t have a big meal close to your bedtime.
- Go to sleep and wake up at the same time, and that includes weekends.
- Get regular exercise.
- When you go to sleep, make sure your room is dark and cool, and avoid screen time before sleeping. If you need to read something, block the blue light with the appropriate blue light-blocking glasses.
- If you need to read, try reading a book, but an actual book and not from a device.
- Take a warm shower before going to sleep to relax.
- Talk to your doctor to see if any medications you take keep you up at night.
- If you take naps during the day (After 3 PM), ensure they are less than an hour. The best duration for a daytime nap is 10 to 20 minutes.
- Get at least 30 minutes of sunlight to charge up that vitamin D.
Reduce or Eliminate Refined Carbohydrates
Refined carbohydrates can be a quick source of energy, and it’s the first option your body uses when running low on fuel, but what goes up must come down. That sugar spike will come down and leave you feeling tired. Reducing refined carbohydrates in your diet may contribute more energy during the day. Examples of refined carbohydrates include cereal, pizza, fruit juices, bagels, white bread, crackers, noodles, and more.
Could It Be Food Intolerance?
Fatigue is a common symptom that is usually overlooked regarding food intolerance. When you are intolerant, your body has difficulty digesting certain foods or ingredients such as gluten, salicylates, caffeine, sulfites, monosodium, and alcohol.
Not Eating a Balanced Diet
When your body doesn’t get all the necessary vitamins and minerals, you feel sluggish regardless of how many hours you sleep. Eating healthy is essential so your body gets all the fuel to get through your day.
Sleeping At the Wrong Time
Sleeping at the wrong time is just as bad as not getting enough sleep. Studies have shown that a sleep pattern not synchronized with the heart rhythm can cause chronic fatigue. This can be difficult for those with jobs requiring them to stay awake during the night. Another study showed that young men who managed to only sleep for seven or less than five hours and then stayed up for 21 to 23 hours suffered fatigue during the day.
Not Eating Enough Protein
You can go as little as a week without enough protein, and it’s enough time to affect your muscles. You’ll have a more challenging time with your posture and movement. You’ll lose muscle mass, therefore making you feel weaker, and it’ll also slow down your metabolism. Protein-rich foods include eggs, beef, shrimp, black beans, lentils, almonds, salmon, chicken breast, and milk.
Not Getting Enough Water
There are a lot of things that contribute to your overall well-being, and drinking enough water is one of them. You can get the necessary hours of sleep, but you’ll always feel tired if you’re not adequately hydrated. The amount of water you should drink will depend on your health. For example, if you suffer from kidney, liver, heart, or thyroid problems, there is a risk of drinking too much water. In that case, talking to your doctor is best to know the right amount of water for you.
According to Harvard, if you’re healthy, the average number of glasses of water for women is 11.5 cups and 15.5 for men. You should increase your water intake if you’re exercising or your area is going through a heat wave. Your body will lose liquids by sweating, and you must return that water.