For a large number of us, the morning is spent struggling to get out of bed. Then, when we do manage to wake up, we’re groggy and grumpy. Are you someone who can’t shake the feeling of sluggishness, even if you’ve gotten enough sleep? Well, perhaps there’s a way to banish this morning fatigue and start the day with the energy you need. Here are “10 Ways to Make the Most out of Your Mornings”.
1. Don’t hit snooze!
Giving yourself a few extra minutes of sleep may seem like a good thing at the time. However, you’re probably doing more harm than good. Those few extra minutes actually tend to be low-quality, otherwise known as light sleep. This is because it’s not long enough for your body to go through another sleep cycle which tends to take around ninety minutes.
Here’s a tip: Instead of hitting the snooze button, again and again, dozing off into fragmented sleep: try the ninety-minute sleep cycle hack by setting two alarms. Set one for ninety minutes before you want to wake up, and one for when you actually do. This will enable you to sleep through a full sleep cycle, allowing yourself the time to let your body wake up.
2. Drink a glass of water
Drinking water as soon as you wake up spikes your energy levels physically and mentally. Medical research shows that dehydration can make you feel tired even when you’re rested. Even in mild cases, dehydration can trigger feelings of tiredness, changes in cognitive ability and mood disruptions.
Here’s a tip: If you still can’t shake the morning grogginess, try upping your intake of water throughout the day.
3. Eat a proper breakfast
As much as we hate to admit it…our parents and teachers were right. Breakfast might actually be the most important meal of the day. Eating a full nutritious breakfast will help you feel more energised throughout the day, setting you up for success right from the start.
Research shows that skipping breakfast can negatively affect your energy and ability to pay attention during the day. Remember: food is fuel.
Here’s a tip: Trying to eat fatigue-fighting foods. These include lean proteins, whole grains, nuts and low sugar fruits. Some quick options are:
- Cereal with fruit and yoghurt
- Scrambled eggs, toast and fruit
- Oatmeal with raisins
- Wholegrain toast with peanut butter and fruit
4. Prepare the night before
Mornings can be chaotic at the best of times, but preparing the night before can be a major step towards a productive morning routine and making the most out of your mornings.
Eliminating these decisions being made in the morning can make them go smoother. Preparing the night before can include:
- Planning out next day’s tasks
- Laying out tomorrow’s clothes
- Knowing what you’re having for breakfast
- Having your laptop and briefcase ready and waiting by the door
5. Get your body moving
Set the simple goal of moving your body in some way in the morning. This will help get your blood flowing and give your body a natural boost of energy. Research has found that people who exercise during the day have more energy and a more positive outlook, both of which are critical to being productive.
Here’s a tip: Stretch out your tired body with yoga. This will help reactivate your muscles and release energy-stimulating endorphins. Just twenty-five minutes of yoga in the morning will help boost energy levels and brain function.
6. Write a to-do list for the day
This may seem obvious, but writing out your responsibilities for the day can help you stay focused and productive. By taking a few minutes each morning to create a to-do list for the day, you can feel more accomplished and get a lot more done. There’s nothing more satisfying than ticking off a completed task on your list.
Here’s a tip: Keep your list short. You might find yourself overwhelmed and if you don’t think you can pull it off, less committed to finishing it.
7. Tidy up your home/workspace
Rest assured; this does not call for a full-scale tidy up. However, a little morning clean can leave less room for stress for the rest of the day. It also makes a big difference to your ability to concentrate, therefore helping you stay productive for the rest of the day.
Some ways to fit decluttering into your morning routine include:
- Cleaning out the fridge while your coffee brews
- Taking the rubbish out as you leave
- Get your dirty laundry together before a shower
- Making your bed as soon as you wake up
8. Avoid having sugar before lunch
Sugary items can lead to classic blood sugar spikes, and where there is a spike, there’s also a drop. This will leave you feeling drained. Try avoiding items like sweetened coffee drinks, pastries and sugary breakfast cereals.
Here’s a tip: Keep whole foods, like fruits and nuts, on hand for easy access.
9. Put on an outfit that makes you happy
Many of us find joy in putting on a nice outfit. If a particular clothing item gets you in a good mood, then by all means, put it on! Researchers that study links between clothes, brain activity and productivity have long found that dressing up for work can improve your performance.
Here’s a tip: Pick out your outfit the day before. This will make your morning less stressful.
10. Get some Vitamin D
Go outside! Absorbing vitamin D from the sun’s rays is a natural remedy for happiness. Go take advantage of it! Do this by going for a walk in the sun, or bask in the light from a window. This will energise you for the rest of the day.
Here’s a tip: Consult a health professional about potentially taking Vitamin D supplements to help improve your mood and overall bodily health.
- 8 Quick and Small Changes to a Better Life
- 4 Great Techniques to Boost Your Short-Term Memory
- How to Manage Your ‘Winter Blues’
- 4 Mindful Ways to Help You Live in the Moment
For further advice from our professional lifestyle coaches, contact us at Ceed today!