Almost all of us have had those mornings when we feel tired and sluggish even after getting enough sleep! This feeling of exhaustion may get better later in the day or stay with us throughout. Nevertheless, this sluggishness can make it very hard for us to go about our day.
Here are a few tips that can help you tackle morning fatigue:
1. Start your day with a glass of water
One of the most common symptoms of fatigue is dehydration. Even mild dehydration may trigger changes in mood disruptions, cognitive ability, and sleepiness. A glass of water just after you wake up can freshen up your body!
Still, troubled by morning lethargy? Increase your water intake or consume other non-caffeinated drinks throughout the day.
2. Indulge in some stretching, yoga or exercise
During REM sleep, your muscles are literally paralyzed overnight. This is known as atonia. Reactivating these muscles leads to the release of energy stimulating endorphins. Hence, it feels good to stretch when you get up in the morning. A few minutes of light stretching in the morning may prove to be very helpful. In case you have some more time to spare, do some morning yoga to boost brain function and increase energy levels.
You may also spare half an hour for exercise. Indulge in some cardio or aerobic exercise to beat fatigue. When you do not have the time for an entire exercise routine, a few rounds of jumping jacks and high-knees will do the trick.
3. Soak in some sun
Sunlight can potentially increase the serotonin levels of your body. This, in turn, will help you sleep better, thereby ensuring you feel energetic throughout the day. A series of studies conducted at the University of Rochester suggests that spending time in nature helps in making people ‘feel more alive.’
4. Do not hit that snooze button
Everybody loves to hit that snooze button and go back to sleep just for a few more minutes.
As it turns out, spending the last 30 minutes or so of your sleep in ‘fragmented sleep’ may affect your ability to function throughout the day.
You may try the 90-minute sleep cycle hack to tackle this problem. Set two alarms-one of the alarms should for 90 minutes before the time you want to get up. The other should be of the actual time you want to get up. Apparently, the 90 minuteness of sleep between the two snoozes will be a full sleep cycle. This way, instead of waking up during REM state, you will get up after it.
5. Splash water on your face
Start your day with a cold shower. If you are not in a mood for a shower, splash cold water to the face. This will signal a temperature change to your body and freshen you up.
If you have trouble getting out of bed, keep a spray bottle filled with water beside your bed and lean over and spray some water on your face when you wake up.
6. Try to avoid sugar until lunch
Having sugary items like pastries, breakfast cereals or sweetened coffee drinks for breakfast may cause blood sugar spike-and-drop and you may end up feeling energy drained. Avoid consuming too much sugar at breakfast.
7. Limit your coffee intake
Apparently, consuming excessive amounts of coffee in the morning may indirectly add to making you feel more tired later in the day. Reduce your morning caffeine intake to avoid fatigue. Switch your big coffee mug with a smaller cup to cut down on coffee.
Incorporate good sleep (and waking) habits
Have proper bedtime habits and waking routine. Incorporate habits like:
- Going to bed and getting up at the same time every night
- Keeping away your phone or laptop at least an hour before going to bed
- Creating a comfortable sleeping environment