Americans are generally feeling very tired and tired. And it certainly doesn’t help that the stress of the COVID-19 pandemic has upended our daily lives for nearly a year.
But even amid the ongoing global health crisis, it’s possible to develop morning habits that make you feel energized and ready to take on the day.(Assuming, of course, that you’re getting enough restorative sleep. Alas, no amount of habit changes will help if you’re not getting enough sleep on a regular basis.)
But if you’re well-rested but still feeling a little sluggish, these seven simple steps can help boost your morning energy levels:
1. Take 10 breaths.
Stress has many effects on the body, one of which is reduced energy. So experts recommend starting your day with a simple, evidence-backed intervention: take a few deep breaths.
Before your work day begins, try taking a few minutes of deep breathing and silence to center yourself.
While there are many in-depth breathing exercises and routines available through apps and the internet, there really isn’t much that’s needed. A recent study charted the “how” of happiness, with researchers saying that simply closing your eyes and focusing on the act of taking 10 breaths, for example, could be an effective way to slow down and start cultivating a sense of happiness.
2. Hydrate. (Coffee counts!)
Even if you’re not thirsty, drinking water can replenish energy, which is why many nutritionists recommend drinking a glass of water first thing in the morning.
Staying hydrated helps your energy levels because water helps oxygen move through the body. The more efficiently you deliver oxygen to your muscles and organs, the more energy you have. In contrast, people who are severely dehydrated often feel extremely tired and lethargic.
Plus, it’s easy and free. I tend to think that hydration is one of the easiest things you can do for yourself because all you have to do is drink water.
Caffeine lovers should also rejoice: tea and coffee don’t dehydrate people, and although it’s recommended to drink more water, our typical caffeinated beverages are a source of hydration.
3. Get moving.
Physical exercise has a variety of energy-boosting benefits, from increasing endorphins (which can make you feel relaxed and excited) to improving focus so you’re ready to tackle your morning to-do list. Research also shows that people who move their bodies in the morning are more active throughout the day.
It doesn’t need to be strenuous aerobic exercise, either. Do whatever exercise you feel comfortable with; even just a walk around the block can help.
Get some physical activity. Whether it’s yoga, stretching, or something more strenuous, anything that gets your blood flowing will get you started on your day. The benefits of exercise aren’t just physical; Morning exercise sets the tone for self-care and the importance of good health.
4. Make sure you’re actually eating enough.
Overall, in order to refuel in the morning, it’s a good idea to “follow your body’s natural rhythm” when it comes to eating.
While intermittent fasting is still very popular, for energy you really need to listen to your body and the natural rise and fall of your blood sugar. It is recommended to eat a breakfast that is high in protein and healthy fats, which may help maintain energy levels throughout the morning.
People tend to feel hungry every three to four hours. To maintain energy levels, it’s important to provide your body with adequate fuel – so if you’re an early riser, you might eat several times in the morning rather than just once.
5. … and be mindful of your sugar intake.
Sugar is not the enemy by any means, but it can affect your energy levels.
When you eat a lot of sugar, your body produces large amounts of insulin to absorb the sugar from your blood into your cells. Overproduction of insulin can cause your blood sugar to crash, leaving you feeling tired, hungry, and craving more sugar to restore your blood sugar levels.
Experts agree that the goal isn’t necessarily to avoid sugar altogether. (Who doesn’t love breakfast pastries? ) Instead, think about ways you can cut back on added sugar in the morning—because breakfast is indeed a big culprit.
6. Ignore your phone.
When you pick up your phone first thing in the morning, you’re essentially letting someone or something dictate your first thoughts and feelings, whether it’s because you’re scrolling through social media or checking out the latest headlines. You are certainly not alone. Two-thirds of Americans say they feel “burned out” from news fatigue.
You don’t have to quit completely, but do consider setting some boundaries that are meaningful to you.
A calm start to the morning—away from browsing social media or responding to work emails—gives your brain a chance to hone focus.
7. Spend some time really getting to know your own preferences.
What works for one person in the morning won’t work for someone else, and some deliberate trial and error is a very good thing. Make slight changes to your daily habits, starting one habit at a time. (Choose the one that’s easiest for you. ) Then see what happens.
The general idea is to know your baseline and then spend some time making basic adjustments to see what feels good and what doesn’t.
Give it a try, and people may quickly notice a difference (or not) in how they feel after changing their diet and morning routine. Don’t be afraid to make mistakes.
