If you ever struggle to get going in the mornings, before you reach for that third cup of coffee, give these simple but effective life hacks a go and see how they can energise your mornings!
NOTE – we have nothing against coffee, however being over-caffeinated can leave you feeling jittery and more anxious than you might otherwise be. If you are interested in knowing how much coffee is good for you, check out this video we love.
Now on with the hacks…
1. Never hit snooze
As much as we love that button at the top of our alarm clock, it might not actually be so helpful after all.
Spending the last half hour or so of night-time rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.
If anything, try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.
The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.
2. Drink a glass of water when you wake up
Dehydration and fatigue go hand in hand and even a small case of dehydration can cause feelings of sleepiness, changes in cognitive ability, and negatively impact your mood. Have a glass of water first thing and let it freshen up your entire body before you get moving.
If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.
3. Splash water on your face
Did you know that cold showers are reported to reduce sick-day absences from work? If you don’t want to take, or don’t have time for a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.
If you want to go a step further and you really struggle just to get out of bed, keep a spray bottle or water by your bedside table so you can mist yourself without even opening your eyes!
4. Never miss breakfast
The old saying goes that “breakfast is the most important meal of the day”, true or not skipping that first meal can negatively affect your energy and ability to focus throughout the day.
Food is a fuel, so giving your body some fuel first thing, will set you up for the day ahead.
Given what you eat at breakfast can impact how you feel for hours afterwards, making the right choice is critical for your morning. If you need help with what’s right for you, reach out to our Dietitian.
5. Avoid sugar until lunch
All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.
Pay particular attention to the nutrition labels on your food and make sure that you’re aware of how much sugar you’re consuming at breakfast — if possible, cut back and find more natural sources in areas such as fruit.
6. Drink less coffee
We’re not saying not to drink coffee, just to keep an eye on how much you consume given its tendency to cause such drastic flows in your energy highs and lows.
One option if drinking coffee, is to have smaller cups. Check out this video for more in this area.
7. Get outside
Sunlight increases your bodies serotonin levels, leading to improved sleep and, therefore, increased energy during the day. Not just that but studies have also shown the spending more time outside “makes people feel more alive.”
Sounds like a very good reason to carve out a portion of your morning in the great outdoors.
8. Get in some cardio during the mornings
Often exercise is not top of the wish list when you first wake up, but rarely does anyone regret it afterwards. Aerobic exercise is frequently linked with reduced fatigue, so even if its just a walk around the block, make a concerted effort to fit in some cardio during the morning.
If you really struggle for time, you can always mix in some home exercise. Anything is better than nothing!
For a series of great home workouts, check out our free 14 Day Home Workout Program from our friends at Precision Athletica.
9. Have something to look forward to
Finally, sometimes we just need something to get excited about.
To beat morning fatigue, consider scheduling a phone call with a friend during your commute, pencilling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.
It doesn’t have to be a big treat, but knowing that you have something appealing coming up, will be sure to give you an added boost first thing.
More than just a life hack…
Get better sleep!
It is so important that we get a good night sleep and for many people a bad night’s sleep is often the results of bad habits… Try these common tips for improving your night’s sleep:
- Turn off your screens an hour before bed
- Go to bed at the same time every night
- Create a sleeping environment you love
Also, getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness, so where possible strive for consistency with your routine.
If possible, get up at the same time every day (even on weekends) and pay attention to how this improves your energy levels over the following weeks.
How Do I Book An Appointment with Precision Physio for Help?
We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:
- Customer Support Centre: 02 8607 4000
- Precision Physio Concord: 02 9736 3950
- Precision Physio St Marys: 02 9623 2220
Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for guiding you in how to use your foam roller.
To learn more about online consultations, please call us on any of the numbers listed above.