Are you tired of feeling groggy and unproductive in the morning? Do you find yourself hitting snooze on your alarm clock multiple times before finally dragging yourself out of bed? If so, you're not alone. Many people struggle with low energy levels in the morning, but there are some simple steps you can take to boost your energy and start your day off right.

How to have more energy in the morning

Sleep

Get Enough Sleep

The first step to having more energy in the morning is to make sure you're getting enough sleep at night. Most adults need somewhere between 7-9 hours of sleep per night, so try to aim for the higher end of that range if possible. Establishing a consistent sleep schedule can also be helpful, as it allows your body to regulate its internal clock and prepare for sleep at the same time each night.

Practice Good Sleep Hygiene

In addition to establishing a consistent sleep schedule, there are some other steps you can take to promote good sleep hygiene. This includes creating a relaxing sleep environment, such as keeping your bedroom cool and dark and avoiding stimulating activities before bed. You may also want to consider investing in a comfortable mattress and pillows to ensure a good night's sleep.

Nutrition

Eat a Nutritious Breakfast

Starting your day with a nutritious breakfast can help give you the energy you need to tackle the day ahead. Try to incorporate protein, healthy fats, and complex carbohydrates into your breakfast, as these nutrients can help stabilize your blood sugar levels and keep you feeling full and energized throughout the morning. Some great breakfast options include oatmeal with nuts and fruit, a smoothie with spinach and protein powder, or scrambled eggs with whole grain toast and avocado.

Consider IF (Intermittent Fasting)

Fasting isn’t for everyone, but it is an extremely effective practice to get into for some people. Personally, I love it. There are different ways to fast. One of the most common practices is a 16:8 fast (16 hours without food and an 8-hour eating window).

Fasting can help with energy levels, mental sharpness, and weight loss. Think about when you eat a heavy meal… What happens? You most likely want to take a nap. Fasting keeps you feeling lighter, slightly hungry, and alert.

You may consider drinking black coffee or combining it with a little MCT oil in the morning instead of eating breakfast.

Stay Hydrated

Dehydration can also leave you feeling tired and sluggish, so make sure you're drinking enough water throughout the day. Aim for at least 2-3 liters of water per day, and consider adding some lemon or cucumber slices for extra flavor and hydration. Avoid sugary drinks like soda or energy drinks, as they can cause a crash in energy levels later in the day.

Try Natural Energy Boosters

If you're still feeling sluggish in the morning, there are some natural energy boosters you can try. For example, drinking green tea or taking a cold shower can help stimulate your body and increase alertness. You can also try incorporating adaptogens, which are natural substances that help your body adapt to stress and increase energy levels. Some popular adaptogens include ashwagandha, ginseng, and Rhodiola, which can be found in supplement form or added to smoothies or teas.

Try Organifi Greens Drink Supplement

If you're looking for an easy way to boost your energy and nutrient intake in the morning, consider trying the Organifi Greens Drink Supplement. This powder supplement contains a blend of superfoods, including wheatgrass, spirulina, and chlorella, which can provide your body with essential vitamins and minerals.

In addition to its nutritional benefits, the Organifi also contains natural energy boosters like matcha green tea and ashwagandha. Simply mix a scoop of the powder into water or a smoothie each morning to start your day off with a healthy and energizing drink.

However, it's important to note that while supplements like Organifi can provide nutritional benefits, they should not be relied on as a replacement for a healthy diet and lifestyle. It's still important to prioritize sleep, exercise, and a balanced diet to maintain overall health and energy levels.

Physical Exercise

Exercise in the Morning

Getting your body moving in the morning is another healthy habit that can boost your energy. Consider incorporating some light exercise into your morning routine, such as yoga, stretching, or a brisk walk outside. This can also help improve your mood and reduce stress levels, setting you up for a more productive day.

Lifestyle Habits

Limit Your Screen Time

Many people are guilty of scrolling through their phones or watching TV late into the night, but this can disrupt your sleep and leave you feeling groggy in the morning. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep, so try to limit your screen time before bed. Instead, try reading a book, taking a warm bath, or practicing relaxation techniques like meditation or deep breathing.

You could try some blue light-blocking glasses and a screen filter such as Flux.

Avoid Caffeine (Partially)

While a cup of coffee or tea can help give you a feeling of boosted energy and alertness, relying on caffeine too heavily can make you feel more tired in the long run. Instead, try to limit your caffeine intake and avoid drinking it too late in the day, as it can interfere with sleep and leave you feeling groggy the next morning.

There are some health benefits to drinking coffee, but timing and dosage play an important role.

Get Sunlight Exposure

Exposure to sunlight can help regulate your body's internal clock and improve mood and energy levels. Try to get outside for at least 15-30 minutes each morning, or consider investing in a light therapy box if you live in an area with limited sunlight.

Manage Stress Levels

High levels of stress can leave you feeling tired, so it's important to manage your stress levels throughout the day. This can include practicing relaxation techniques like deep breathing or meditation, taking breaks throughout the day to stretch or go for a walk, and setting realistic goals and expectations for yourself. You'll want to avoid the long-term effects of stress on your body and overall health.

Consider Working with a Coach for Personalized Support

If you're struggling to maintain energy levels throughout the day, working with a coach can provide personalized support and guidance. A coach can help you identify areas where you may be lacking energy, create a tailored plan to improve your energy levels, and hold you accountable for making positive changes.

By working with a coach, you can develop a deeper understanding of your energy patterns and learn strategies to optimize your energy levels for long-term success. This can not only improve your productivity and performance but also enhance your overall quality of life.

How to Have Energy in the Morning and Own Your Day

By implementing these simple strategies, you can start your day off with more energy and productivity. Remember to prioritize sleep, limit screen time, eat a nutritious breakfast, stay hydrated, exercise, avoid caffeine, practice good sleep hygiene, try natural energy boosters, get sunlight exposure, and manage stress levels.

FAQs

What are some good breakfast options for boosting energy in the morning?

Some good breakfast options include oatmeal with nuts and fruit, a smoothie with spinach and protein powder, or scrambled eggs with whole grain toast and avocado.

Can caffeine make you feel more tired in the long run?

Yes, relying on caffeine too heavily can make you feel more tired in the long run. Try to limit your caffeine intake and avoid drinking it too late in the day.

What are some natural energy boosters?

Some natural energy boosters include green tea, cold showers, and adaptogens like ashwagandha, ginseng, and Rhodiola.

How much sleep do most adults need per night?

Most adults need between 7-9 hours of sleep per night.

Can stress levels affect energy levels?

Yes, high levels of stress can leave you feeling tired. It's important to manage your stress levels throughout the day with relaxation techniques and realistic goal-setting.