To be less tired in the morning, several practical and science-backed strategies can help boost energy and reduce morning fatigue:
- Avoid hitting the snooze button, as fragmented sleep can worsen tiredness. Get up when the alarm first goes off.
- Drink a glass of water immediately after waking to counteract dehydration, a common cause of fatigue.
- Stretch or do yoga first thing to increase circulation and oxygen flow to muscles and the brain.
- Splash cold water on your face or take a cold shower to activate your body and reduce sleepiness.
- Eat a balanced breakfast with lean proteins, whole grains, and lower-sugar fruits to fuel your body. Avoid sugary foods that cause blood sugar spikes and crashes.
- Limit coffee intake to avoid dehydration and hormone fluctuations that can increase fatigue later.
- Spend time outside in sunlight in the morning, which helps regulate melatonin and serotonin for better alertness and sleep quality.
- Include some cardio exercise in your morning routine to boost energy and alertness.
- Practice deep breathing exercises to increase oxygen levels and reduce stress, improving mental energy.
Other important factors include maintaining good sleep hygiene, avoiding caffeine late in the day, managing stress, and ensuring adequate hydration and nutrient-rich diets overall for better energy and less morning tiredness.
