We all have those days when it seems like getting up-and-at-it is an insurmountable challenge. But if it’s a routine feeling, then something’s got to change. Sluggishness in the morning can translate to less energy throughout the day and an inability to ever really get going and feel your best.
In order to boost morning energy levels, start looking at time on a weekly basis instead of a daily one. Days fluctuate, and you’re not going to feel the same each time a new one rolls around. Looking at the bigger picture allows you to incorporate sustainable habits and routines that feed into each other to help reduce fatigue and offer more useful hours throughout each day.
Exercising daily is one thing you can do to wake up energized. This doesn’t mean you have to exercise in the morning or even go to the gym—although there is research to suggest a morning walk works better than a cup of coffee. Exercising at any point during the day—and exercise can be walking, gardening, doing chores—leads to better sleep and an overall reduction in fatigue.
Eating a light dinner is another way to maximize morning energy. There’s research suggesting that eating a large breakfast, moderate lunch, and light dinner might encourage a host of benefits. Big dinners can be hard to digest and keep you up later, while light dinners featuring easily digestible foods such as vegetables and fruits help you prepare for sleep.
A morning routine is another way to encourage energized mornings. Having something to look forward to, or add structure, to the early part of your day can really help things get moving. Whether it’s taking time to read or knit, or taking a shower and a shave, having things on the docket in the early hours can help you wake up with some pep in your step.
Lastly, listen to your body. Sure, you may look at the clock every night and see 10:30 and think, “It’s time for bed.” But it doesn’t always mean it’s time for sleep. Yes, it’s a good habit to go bed at the same time each night, but if you’re not tired, don’t try to force yourself to sleep. Read, knit, meditate, or do something until you’re tired enough to close your eyes and escape to dreamland.