5 Ways to Help Fight Morning Fatigue
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Do you find yourself struggling to stay awake in the morning? Feeling like you need a cup of coffee just to make it through the day? If so, you’re not alone. Morning fatigue is a common problem, but fortunately, there are ways to combat it.
From what to eat in the morning to bedroom essentials that promote better sleep, here are five tips to help get your day started on the right foot.
1. Start Your Day with Breakfast
A balanced breakfast can help you feel more alert, especially if you’re trying to fight morning fatigue. According to research, the food you eat significantly impacts cognitive health and function. A healthy breakfast should include complex carbohydrates, protein, healthy fats, and fiber.
Complex carbs will give you sustained energy throughout the morning. At the same time, protein will help keep you satiated and make you feel full. Healthy fats are essential for keeping your brain functioning at its best, and fiber will help to keep you feeling full and satisfied until lunchtime.
Regarding breakfast foods, there are plenty of options that fit the bill. Oatmeal with fruit and nuts is a great choice, as is a whole grain toast with eggs. Greek yogurt or a green smoothie are also excellent options if you’re looking for something a little lighter.
The most important thing is to ensure that your breakfast contains all the nutrients you need to power through your day.
2. Drink Plenty of Water
Drinking enough water is part of good health, and staying hydrated may also help with morning fatigue. You go many hours without drinking while you sleep.
Even mild dehydration has been linked to brain fog and difficulty focusing. A glass of water first thing in the morning is an easy way to start rehydrating.
Of course, plain water can be a little boring. If you’re not a fan of the taste, try adding a squeeze of lemon or lime. Or, try infused waters with fruits, herbs, and spices. There are endless possibilities for infusing waters, so get creative.
We like infused waters because they make it easier to drink enough. The fruit adds a little flavor, but don't count on infused water for meaningful amounts of vitamins.
3. Get Quality Sleep
Many people find they are tired when they wake up, no matter how many hours they slept the night before. Several things can contribute to morning fatigue, but one of the most important is creating a proper sleep environment to ensure the hours you spend sleeping are of high quality.
Most adults need at least seven hours of sleep a night. The CDC recommends a quiet, relaxing and cool bedroom and a consistent sleep schedule. For example, invest in blackout curtains or an eye mask to block light. Or you can use a white noise app on your phone or earplugs to drown out any disruptive sounds.
Another way to improve comfort is to choose high-quality bedding and mattresses. A comfortable, supportive mattress and pillow can make it easier to sleep well.
When you choose bedding pillows designed for your preferred sleeping position and a mattress that provides the proper support, you’ll be on your way to better sleep. And if investing in a whole new bed is a little too costly, consider a mattress pad or topper.
A topper can add cushioning to a firm or slightly worn mattress for less than the cost of a new one. It can't fix a mattress that sags or no longer supports you. Toppers are also easier to transport if you move frequently.
Regardless of how you go about it, investing in your sleep is one of the best things you can do for your overall health. And when you’re well-rested, you’re less likely to experience morning fatigue.
4. Exercise Regularly
Exercise is another vital component of fighting morning fatigue. Regular physical activity is linked to better energy levels and better sleep.
In addition to giving you more energy, exercise has also been shown to improve mood and cognitive function. So if you’re struggling with brain fog in the morning, a quick workout could be just what you need to clear your head.
Of course, don’t overdo it. When it comes to exercise, you don’t want to exhaust yourself before your day has even begun. Instead, start with moderate-intensity workouts like walking or swimming, and gradually increase the intensity as you become more accustomed to exercise.
Some people find that hard workouts close to bedtime make it harder to fall asleep. If that's you, schedule intense exercise earlier in the day.
5. Give Yourself Time to Adjust
If you’ve been dealing with morning fatigue for a while, it’s important to give yourself time to adjust. Making lifestyle changes can be challenging, and doing everything at once is not always possible. Start by making small changes and take things one step at a time. Most importantly, be patient with yourself.
It takes time to adjust to new routines but eventually, you’ll find that making these changes will be well worth it.
When to See a Doctor
Fatigue that doesn't improve with better sleep and habits can have a medical cause. MedlinePlus lists causes of fatigue such as anemia, thyroid problems, depression, diabetes, sleep disorders and some medicines.
See a health care provider if you're tired most days without a clear reason, if you snore loudly or stop breathing during sleep, or if fatigue comes with other symptoms.
Goodbye Morning Fatigue, Hello Life
Dealing with morning fatigue can be frustrating, but it doesn’t have to be a permanent part of your life. By following the tips above, you can start to feel more energetic in the morning so you can enjoy all that life has to offer.
Sources
- About Sleep, Centers for Disease Control and Prevention
- Fatigue, MedlinePlus
