Publish 6 July 2021
Things You Do That Zap Energy
Do you have to drag yourself out of bed and gulp down a cup of coffee to keep your eyes open each morning? There are biological or lifestyle reasons for your struggle with morning fatigue.
What is the first thing you do in the morning? Do you reach for your mobile device to respond to work emails? How about checking on your favorite social media influencers to post a ‘I woke up like this’ selfie? Did you know that this might be zapping all your energy and making your day feel rushed and unproductive?
The amount of energy your body has to power through the day depends on what you do the night before. And how you start your morning. Follow these tips to begin your day with more energy.
7 Surefire Ways To Kickstart Your Day With More Energy
1. Put your phone away
The blue light emitted by your phone disrupts the production of melatonin. This is the hormone responsible for your circadian rhythm (sleep-wake cycle). So bingeing on social media, video games, or assignments before bedtime and after you wake is detrimental to your sleep quality and daytime alertness.
Start your mornings focused on your health and fitness. Make productive plans for the day. Spend time reading something spiritual. Write a journal or to-do list. Then complete your morning routine to gain control of your day.
Meditating or praying for 10-minutes every morning can help clear your mind of troubling thoughts. It will inspire you to brainstorm ideas to make your day productive.
Some people meditate by emptying their mind. Others pray or focus on something constructive. Quiet contemplation can increase your self-awareness, promote happy thoughts, and increase your energy levels.
3. Eat a balanced breakfast and light dinner
Your diet and nutrition influences your moods. Before bedtime, eat a light dinner—soup bowls, salads, and sandwiches are perfect! Fuel your body with healthy fatigue-fighting foods. This includes vegetables, oolong tea, lean proteins, unrefined whole grains, nuts, low-sugar fruits, berries, greek yogurt, etc.
You don’t have to skip meals. According to the Centers for Disease Control and Prevention, skipping breakfast can spike blood sugar after both lunch and dinner.  Research also shows that skipping breakfast can cause fatigue and lower concentration. 
4. Drink a glass of water or tea first thing
You may become a little dehydrated after a long night’s sleep. This can lead to fatigue, lower concentration, and degraded moods.  Drink a tall glass of warm water to activate your gut and feel energized. Add a tablespoon of apple cider vinegar and a thin slice of lemon to jumpstart your metabolism and aid detoxification.
In one study, people felt more tired the day after consuming caffeinated energy drinks.  Swap caffeinated beverages with an adaptogenic vegan hot chocolate or matcha green tea.
5. Prepare the night before
Ready everything you need in morning before going to bed. Lay out your ironed clothes, shoes, and jewelry close to your bed. Place all the documents and accessories you need into your bag.
Do the dishes. Take out the trash. Pick out your kid’s uniforms or comfy clothes. Prepare breakfast ahead of time and refrigerate. You get the idea. Go to bed once you finish everything you’d usually do the next morning. This will help you start your day feeling fresh and energetic.
6. Get enough sleep
Sleep deprivation can cause fatigue and mood disruptions. To wake up with more energy, sleep for up to 8 hours every day. To improve your sleep quality:
- Make sure you turn off any lights and screens an hour before bedtime.
- Shut off any disturbing sounds that might wake you up.
- Create a comfortable sleeping environment. You can play soothing music or white noise.
- Sleep at the same time each night.
When you go to bed and wake at the same time, you help maintain your body’s circadian rhythm. This impacts hormone production, body temperatures, and mental health.
7. Do 15 minutes of cardio in the morning
Physical exercises can improve circulation to your brain, encourage the release of endorphins, and boost energy levels. 
It’s hard to imagine yourself doing high knees or jumping jacks when all you want to do is lay in bed all day. By exercising right from your bed motivates you to get up and exercise more.
An easy in-bed exercise you can start with is the Butterfly Crunches. Lying on your back, place the soles of your feet together. Raise your legs high up off the bed to create a ‘butterfly’ shape. Crunch up towards your legs. Repeat 10 times.
By doing aerobic exercises in the morning, you can achieve your fitness goals. And increase your self-image.
Enjoy More Energy
Increasing your energy levels each morning depends on what you do the night before. How you start your morning also affects mental acuity.
The night before, finish up your chores and lay out everything you’d need by morning. Eat a light dinner, and get up to 8 hours of quality sleep.
In the mornings, put your phone away so you can focus on yourself and plan your day. Drink a tall glass of water or herbal tea. Meditate or exercise for 15 minutes to improve blood circulation to your brain. Eat a balanced nutrient-dense breakfast before stepping out and enjoying more energy.
To support the writing of useful articles about mental health, ClinicalPosters sells human anatomy posters, scientific posters and other products online. You may sponsor specific articles, remit a small donation,Slide extra posters into DeuPair Frames without removing from the wallYou can donateYou may sponsor specific articles, remit a small donation,Slide extra posters into DeuPair Frames without removing from the wallYou may remit a small donationAlso shop for ClinicalPins that include more than lapel pins or leave an encouraging comment to keep the work going. Stay safe and A Bit More Healthy.
- 10 Surprising Things That Can Spike Your Blood Sugar. cdc.gov/diabetes/library/spotlights/blood-sugar.html Retrieved 6 Jul 2021
- Ackuaku-Dogbe EM, Abaidoo B. Breakfast eating habits among medical students. Ghana Med J. 2014;48(2):66-70. doi:10.4314/gmj.v48i2.2
- Armstrong LE, Ganio MS, Casa DJ, Lee EC, McDermott BP, Klau JF, Jimenez L, Le Bellego L, Chevillotte E, Lieberman HR. Mild dehydration affects mood in healthy young women. J Nutr. 2012 Feb;142(2):382-8. doi:10.3945/jn.111.142000. Epub 2011 Dec 21. PMID: 22190027.
- Ishak WW, Ugochukwu C, Bagot K, Khalili D, Zaky C. Energy drinks: psychological effects and impact on well-being and quality of life-a literature review. Innov Clin Neurosci. 2012;9(1):25-34.
- University of Georgia. (2006, November 8). Regular Exercise Plays A Consistent And Significant Role In Reducing Fatigue. sciencedaily.com/releases/2006/11/061101151005.htm Retrieved 5 Jan 2021
Access more article features and references.