Do you wake up every morning wishing you could stay in bed for just a few more hours (or even a few more minutes)? At 10:00 a.m. do you feel like you’ve been awake for days? Does taking care of simple tasks in the morning feel exhausting? I lived that way for years! I know what it feels like to be dead-battery tired day after day.
I now have more energy than I’ve had in years. Over many years of searching for answers, I tried all sorts of things. I learned there are some basics that helped me and also help my clients have more energy in the mornings. The most important things I learned were to:
Create a Consistent Sleep and Wake up Routine
Your body gets used to a routine when you go to bed and wake up at a set time. When it’s time to go to bed, your body will send you signals to do so. This will allow you to have sufficient sleep and when you wake up in the morning, you will have more energy. Sleep and wake up at the same time even on holidays and weekends for better results. It’s also important to know how many hours of sleep your body requires for it to function efficiently. This varies but normally, adults require between 6 to 8 hours of sleep every day.
Watch What and When You Eat
Eat your last meal 2 to 3 hours before you go to bed. And whenever possible, choose lighter foods at your evening meal. This allows your body to digest the food while you are still awake. When you eat and then to bed soon afterwards, your body will still be working to digest that meal even when you are asleep. It will be working instead of resting. That means you will have less energy when you wake up.
Lower the amount of sugar you eat. White sugar can help give you a quick boost of energy, but it also leads to that blood sugar crash. When you eat a bunch of sugar, your body produces more insulin to bring that spike in blood sugar down, but unfortunately it doesn’t just bring it into balance, your blood sugar will plummet down. Then guess what happens? You feel tired again and crave more sugar? That cycle wears you out!
Drinking water throughout the day will ensure that you stay hydrated. When dehydrated, your blood thickens forcing the heart to pump it harder to the rest of the body even when you are asleep. This uses up a lot of your energy making you feel tired in the morning.
Speaking of dehydration, caffeine can dehydrate your body and it ca also mimic a blood sugar spikes – a rush of energy, followed by a crash. So not only dehydration but blood sugar roller coaster ups and down can affect your sleep. The tossing and turning at night will leave you with less energy in the morning.
When you feel tired, sometimes the last thing you want to do is exercise. Think MOVEMENT instead of exercise. Walk, stretch, do some yoga, dance…just move. It will shift your energy. The more you can move, the higher your energy levels rise. This means that every time you wake up in the morning, you will feel less tired.
Choose an activity you enjoy and then do it consistently. You can start with 10 minutes and gradually increase the time you move or exercise. Whatever you do, working out at least 30 minutes several times a week will boost your energy levels.
Want more ideas? If you do struggle with feeling tired, I lived with that for years and I’ve learned so many tips to help my clients. Schedule a complimentary session to explore how you can finally have more energy. Click here for my calendar.