10 Tips to Supercharge & Improve Your Morning Routine

Constantly waking up tired and battling morning fatigue? Win the day feeling more alert, energetic, and productive with these tips!

According to the CDC, one in three American adults do not get enough sleep on a regular basis. Everyone's sleep needs can vary, but in general, 7 hours of sleep a night or more is considered ideal.

Practicing healthy sleep hygiene can help promote getting enough sleep consistently. Sleep hygiene practices incorporate things done in the morning, throughout the day, and before bedtime to promote optimal sleep.

So if tired of waking up tired, do not sleep on these tips to improve morning routines for a more productive day!

10 Simple Tips to Improve Your Morning Routine

If you consistently wake up feeling tired and groggy, that may indicate a poor night's sleep. Implementing these tips can help you get energy in the morning (and the rest of the day)!

1. Follow a Consistent Bedtime Routine

The Sleep Foundation recommends following a set bedtime routine to help program the mind and body to prepare for sleep. Follow the same steps at night like changing into pajamas, brushing teeth, and reading.

Staying consistent with a bedtime routine can help shift how you wake up in the morning, including for the better!

2. Limit Screen Time Before Bed

The blue light that screens emit interferes with how we can fall and stay asleep. Make part of your bedtime routine unplugging from all electronics at least 30 minutes before falling asleep.

Limiting screen time will help promote quality sleep which can help you feel more refreshed in the morning.

3. Avoid the Snooze Button

It seems counterintuitive and the last thing one would want to do. But instead of hitting the snooze button on the alarm, get up when it first goes off.

Falling back asleep for 5 to 10 minutes after the initial alarm will actually make you feel MORE tired. This is because the body is waking up again when it is not in a deep part of the sleep cycle.

This feeling of battling the internal alarm clock is also just not a pleasant way to start the day! Getting up before "battling" the alarm clock helps start the day in a more positive mental state.

4. Wake Up with Natural Light

Eyes, even when closed, have natural light receptors. The light coming through the window or using a natural light "alarm" can help one rise earlier and even feel more well-rested.

The same goes for at night, it is important to dim lights and fall asleep in a dark environment.

5. Include Morning Movement

When the body first wakes up, muscles have had a very limited movement for many hours. Moving the muscles, whether it be for gentle yoga, walk, run, or workout, can help boost energy levels both physically and mentally.

There are many tips and tricks for setting up for success for moving in the morning. This includes:

• Setting out workout clothes the night before
• Meeting someone to exercise with
• Keeping movement realistic to what is doable and achievable

6. Drink More Water

Since very if any water is consumed throughout the night, the body is slightly already dehydrated when it wakes. Being even slightly dehydrated can increase feelings of tiredness and lethargy.

Focusing on drinking more water in the morning may be just the trick to burst energy. Ways to hydrate in the morning include drinking a glass of water while brewing coffee or taking any vitamin, medication, etc. Having a glass of water at the bedside can also encourage more water intake right away.

7. Eat a Nourishing Breakfast

The controversy remains whether or not breakfast is considered the most important meal of the day. However, eating a healthy breakfast can help you feel energized in the morning

Steer away from high-calorie, high-sugar breakfasts for energy. Pastries, donuts, and other sugary items may lead to energy spikes but may cause rapid drops in energy.

Focus on eating a nutritious, high-protein breakfast with a pack of fiber and/or healthy fat such as:

• A high-protein smoothie
• Overnight oats
• Greek yogurt parfait
• Veggie-packed omelet

The balance of nutrients can stabilize blood sugar and hunger, all while maximizing energy levels to kick off the day!

8. Get Outside During the Day

The natural light/dark cycle of sunlight and darkness helps promote healthy sleep patterns. When not exposed to natural sunlight during the day, and are exposed to blue light at night, the circadian rhythm can get off.

In addition to limiting blue light at night, make sure to get outside (even if the sun is not out) in natural daylight. Natural light exposure can help promote healthy sleep at night and lead to an energetic, productive morning.

9. Limit Caffeine Intake

While drinking coffee or having caffeine in moderation is associated with some health benefits, there is still too much of a good thing. Overdosing on caffeine in the morning could cause one to feel lethargic later, leading to a cycle of caffeine spiking and crashing energy levels.

Generally, three to five cups of coffee per day is considered safe for most people. However, there is a wide variance of individual sensitivity.

If consuming too much caffeine, consider switching some or all intake to tea or other lower caffeine drinks.

10. Check with a Doctor

If chronically waking up feeling tired, even with healthy sleep hygiene practices, check-in with a doctor. Underlying health issues and sleep disorders may be impacting energy and sleep, including chronic fatigue syndrome, restless leg syndrome, and sleep apnea.

A doctor can help pinpoint the root of the cause regarding why you are always waking up tired.

Identifying the reason allows for targeted tests, interventions, and recommendations as needed.

Reference:

What Is Sleep Hygiene? Sleep Foundation. https://www.sleepfoundation.org/articles/sleep-hygiene. October 9, 2020.