How to have more energy in the morning? This is a question that a lot of people have nowadays. The alarm clock goes off, you hit the snooze button a few times, and by the time you get out of bed, you’re exhausted. For a morning energy boost people turn to coffee and energy drinks, but research suggests that there are other ways to naturally increase your energy levels.
Though when you fall asleep your energy levels decrease, the opposite is true when you wake up. During sleep, your body releases a hormone called adenosine which regulates sleepiness and alertness. 7 to 9 hours of restful sleep will make you feel refreshed. But when an alarm clock goes off or you wake up from taking a nap, this hormone decreases and gives way to another hormone called cortisol. Cortisol is released when you wake up or feel stressed.
This is why it’s important to try and decrease your stress level and make sure you get at least 7 hours of sleep a night. But, what can we do about increasing our energy levels in the morning? There are many ways to increase your energy levels and feel refreshed when you wake up. In this blog post, we’ll discuss the best ways to get more energy in the morning so that you can start your day off right.
In This Article
- 12 Ways to boost energy in the morning
- 1. Get enough sleep
- 2. Drink green tea
- 3. Do a little bit of Yoga
- 4. Go for a walk/jog or do some regular exercise
- 5. Practice deep breathing
- 6. Drink water
- 7. Avoid Alcohol or Other drugs
- 8. Eat a Healthy breakfast
- 9. Try to take a cold shower
- 10. Have a cup of coffee with precautions
- 11. Take vitamin supplements
- 12. Belt out your favorite music
- What are the energy-boosting benefits?
- 1. It reduces stress and depression
- 2. It increases self-confidence
- 3. Helps to increases the production of HGH
- 4. Raise your metabolism
- 5. It helps to increase productivity
- 6. It reduces obesity
- 7. It gives you more time to socialize
12 Ways to boost energy in the morning
Although morning routine varies from person to person, we all need a little boost of energy in the morning. Energy boost in the morning is required for our daily jobs. If you are tired of getting up early or feeling sleepy all day, then perhaps it is time to have look at your routine. Generally, morning energy levels are determined by our good night’s sleep routine and diet. How to get more energy in the morning? Thus, if we adopt the right habits, we can easily get up early feeling refreshed and ready to take on a new day. Below we have listed ways that will help you in boosting your energy and they are:
1. Get enough sleep
As we discussed earlier, sleep is very important for feeling energetic and fresh in the morning. If you get proper sleep one night, you will find it easier to get up early the next day. Inadequate hours of sleep can result in low energy during the day, which can affect your work efficiency. Thus, to enjoy morning light with an energy drink is important to get a good night’s sleep. How to feel energetic in the morning? When you feeling groggy and sleepy in the morning, you can rely on coffee or caffeinated drinks to increase your energy temporarily. However, it is necessary to take precautions while drinking caffeinated beverages since they could cause dependency. So, for a quick energy boost in the morning, it is better to take proper sleep, vitamins, and eat healthy food.
2. Drink green tea
Along with fresh fruit juice and nutritious meal, it is necessary to drink a glass of green tea daily. It provides energy and is effective for good health. You can drink green tea any time during the day at your convenience. For the morning energy rush, you can have a cup of green tea after waking up from sleep. When you fall asleep, the body needs to perform several important tasks. Even after waking up, your body needs the energy to complete these tasks and green tea will provide this additional energy that you need in the morning.
3. Do a little bit of Yoga
Yoga helps in improving the overall functioning of the body by stimulating various glands that produce hormones needed for digestion, respiration, and other metabolic activities. It is a great way to maintain good health throughout the day as it also releases toxins from the body. Along with healthy habits, yoga is essential for everyday life because it enhances the flexibility of your body to perform various tasks efficiently. For reducing stress and anxiety, you should practice yoga for at least twenty minutes a day. Also, for older adults’ health, yoga helps in improving mobility and it is also recommended for better sleep at night.
4. Go for a walk/jog or do some regular exercise
Even though exercising is an excellent way to get rid of stress and anxiety, it always helps us to improve our mood and makes us feel energetic throughout the day. How to feel energized in the morning? The best time to go for a walk is early in the morning, as fresh air and natural light will give you an instant boost of energy. Doing a light exercise to increase energy or get enough energy throughout the day is one of the best ways to be energetic and keep working. In the early morning, taking deep breaths of fresh air will help you feel more relaxed and energetic. Therefore, eight hours of sleep is important to feel pleasant and refreshed in the morning.
5. Practice deep breathing
Sitting quietly for a few minutes and practicing deep breathing is the best way to get energy in the morning. It helps you calm down both your body and mind by inducing relaxation. For a few hours, you should sit comfortably with your eyes closed. How to be energetic in the morning? Begin by taking deep breaths, slowly inhaling and exhaling air. After some time, you will start feeling refreshed and energetic. Furthermore, a morning tend to feel energized due to natural blue light. Sitting in front of a window with your eyes closed can help you meditate and feel more relaxed.
6. Drink water
When you get out of your bed, your body gets dehydrated due to sleeping for several hours. Hence, drinking eight glasses of water early in the morning will help you stay hydrated throughout the day. How to get energy fast in the morning? Many nutritionists suggest that drinking warm water in the morning helps in weight loss. Warm water can help you lose excess fat while keeping you energetic. During winter, add a little lemon juice and honey into your glass of warm water to stay hydrated and healthy during chilly mornings.
7. Avoid Alcohol or Other drugs
Although it is common to have a glass of wine or beer before going to bed, after an exhausting day, the next day you might feel tired and less energetic. In addition to this, other drugs like smoking can also make you feel low in energy. Therefore, add healthy habits in your life rather than add a few unhealthy things that will keep you tired and less energetic throughout the day. Smoking and drinking will only worsen your symptoms, and it is important to avoid these habits in everyday life. Apart from this, if you are suffering from sleep problems, it is necessary to visit a doctor and get rid of your sleeping disorders.
8. Eat a Healthy breakfast
Breakfast is the most important meal of the day, as it provides us energy for carrying out our daily tasks. Many nutritionists suggest having breakfast within one hour after waking up from sleep. Eating unprocessed foods such as oatmeal, fruits, and yogurt helps in boosting energy. If you are not fond of eating breakfast, you can have a glass of fruit juice or some fresh fruits instead. It will provide your body with the required nutrients to keep you active during the day. Eating healthy fats and essential oils help in increasing blood circulation and boosts your energy levels. If you feel tired or sleepy, you should not skip breakfast. Even if it means having a quick bowl of cereal, toast, or eggs to keep you energetic throughout the day.
9. Try to take a cold shower
Taking a cold shower will help you energize your body and brain. Generally, the ideal water temperature for bathing is between 96 to 104 degrees Fahrenheit. If it feels too cold or hot then adjust accordingly. Cold showering gives us a refreshing feeling that boosts our energy level. It increases blood pressure, blood flowing or circulation rate, and heart rate which will make you feel more energetic. In a study by the Meredith health group, cold water immersion enhances the natural energy-boosting hormones in our body. For circadian rhythm regulation, taking a cold shower in the morning will give you an energy boost for performing daily tasks efficiently.
10. Have a cup of coffee with precautions
Coffee is an excellent energy booster before hitting the gym or attending a meeting at the workplace. Drinking coffee in the morning sets your mind and muscles into motion, helping you perform tasks quickly and efficiently. You can add sugar or artificial sweeteners into your cup of coffee to get instant energy and hydrate yourself simultaneously. Caffeinated drinks, such as tea and coffee, have a higher concentration of caffeine. Caffeine is a known diuretic that can help remove excess water from your body. In this way, it eliminates the fatigue caused by fluid retention in your body. But make sure to avoid drink coffee more than one or two times a day, as it has caffeine that can cause sleep problems.
11. Take vitamin supplements
You can never go wrong with breakfast or vitamin supplements. Despite taking a healthy and nutritious breakfast, we all need the help of vitamin and mineral supplements to boost our energy levels throughout the day. Thus, it is necessary to take essential vitamins like:
Vitamin B12 – This helps in converting carbohydrates into energy, thus helping people suffering from fatigue.
Vitamin C – If you are feeling low in energy all the time, then adding vitamin c to your daily intake will help you get rid of fatigue. In addition, this vitamin is required for a healthy immune system and proper blood circulation throughout the body.
Vitamin D: This vitamin helps in maintaining the amount of calcium and phosphate in your body. Thus, it promotes energy production; therefore you should include some food items that are rich in Vitamin D like fish liver oil.
Moreover, by randomized controlled trial medical news revealed that “In a randomized controlled trial of 205 healthy adults ages 18 to 60, those who received 800 IU/day of vitamin D3 had lower levels of fatigue at the end of winter than those who received a placebo.” Hence, vitamins supplements are always good for health and energy.
12. Belt out your favorite music
Music has the power to change your mood instantly; thus it is one of the best ways to boost more energy. Just listening to music or singing out aloud will make you energetic and enthusiastic for the rest of the day. Whether you wake up early in the morning or find it difficult to drag yourself out of bed, belt out your favorite music. Singing will also help you unwind after a long tiring day and give you the energy to begin your day. By signing, you can improve your mood and feel more energetic. Music are the mood boosters that can make you feel more relaxed and happy. Moreover, listening to music has proven effective in reducing stress levels. Music has also been found helpful in improving physical and mental health.
What are the energy-boosting benefits?
Furthermore, it is very healthy for you to get up early in the morning and start your day with good energy. It gives you a positive attitude and helps you perform well during the rest of the day. When we sleep our bodies rejuvenate themselves, which means it recharges their batteries so that we can function properly while we stay awake. There are a lot of benefits to increasing morning energy and they are:
1. It reduces stress and depression
It is said that people who get up early in the morning are less prone to stress and depression. Getting up early also helps you perform better at work or school because it reduces the chances of worrying about what you have to do that day. When your day starts with a lot of energy you can’t wait to get started so your stress levels are kept to a minimum. As per peer-reviewed studies, people who get up early in the morning enjoy a better work performance and overall increase their success rate.
2. It increases self-confidence
People who get up early in the morning lead very productive lives because their time is managed properly. They know how to prioritize their tasks and spend more time doing what they should be doing. This means that they’re confident in what they do so they enjoy life to the fullest. This can also be attributed to their level of self-esteem because, when you know you did your best for the day, your confidence levels increase.
3. Helps to increases the production of HGH
HGH is the one that helps you to stay active so that your body can function optimally. It is a very important hormone and is essential for good health. HGH also helps you to stay alert and lowers your chances of getting Alzheimer’s disease. When you get up early in the morning, your body starts producing HGH and makes sure that all your organs function properly. Moreover, you’re getting the right amount of sleep because, when you go to bed early enough, you can get up fresh in the morning.
4. Raise your metabolism
For your body’s executive function energy-boosting in the morning is very important. This means that it boosts the production of protein in the body and helps you do all that you meant to do with your life. You can’t help but be excited about life when your energy levels are so high and everything becomes better for your overall health. However, it’s important to note that you should have a healthy breakfast because this is what fuels your body for the day.
5. It helps to increase productivity
It is said that boosting energy in the morning is a good habit to get into. The reason behind it is that if you get up early in the morning and have a lot of energy. Then there are more chances of being productive throughout your day because you’re already focused on getting things done. It will help you complete chores faster and this will leave you with a lot more extra time for yourself during the day.
6. It reduces obesity
It is said that people who wake up early are less likely to become obese because they exercise more, eat healthily, and sleep well. As we all know lack of sleep can cause obesity, so by getting up early in the morning you are doing your part in reducing your chances of becoming obese. Moreover, you’re adding all these qualities to your lifestyle which means you are on the path of leading a healthy life.
When you get up early in the morning and boost your energy levels. From drinking water to eating breakfast and doing morning exercises gives you more time to socialize with friends and family. You can also use the extra time to prepare for your day by doing things like taking a shower, getting dressed, and maybe even reading a book while having some coffee which will make you more relaxed. Furthermore, you will be in a better mood throughout your day which will help you get along with other people.
Therefore, drinking water, eating breakfast, and doing yoga are all great ways to start your day with energy. If you can make a habit of incorporating these practices into your morning routine, you’ll be well on your way to having more energy throughout your day. Just keep in mind that you can’t control when you feel tired throughout the day. Tiredness usually comes in waves, hitting at different times of the day for different people. But if you go to bed on time, exercise regularly, eat well, and stay hydrated–you’ll be more likely to feel energized throughout your day. Boosting energy and productivity is always a good idea and it’s never too early to start. We hope you found these tips on how to get energy in the morning helpful and apply them in your daily life. If you have queries about the above context then feel free to reach us through a comment below.