How to fight morning fatigue

Do you often feel tired in the morning, even after what seemed like a full night’s sleep? You’re not alone. Waking up groggy, hitting snooze, and dragging yourself out of bed are all too common. While poor sleep quality or not getting enough hours of rest is often to blame, morning fatigue can also be tied to your mental or physical health. It’s important to talk to your doctor to uncover any underlying issues, but in the meantime, a few lifestyle changes could make a significant difference.

Here’s a step-by-step guide to overcoming morning fatigue and starting your day with energy and focus.

1. Don’t Hit the Snooze Button — Ever: It’s tempting to hit snooze and catch just a few more minutes of sleep. But this habit can actually make you feel more tired. When you hit snooze, your brain starts a new sleep cycle, but it doesn’t have enough time to complete it. This leaves you feeling even groggier when the alarm goes off again.

Try This Instead: Set your alarm for the exact time you need to get up and resist the urge to hit snooze. Train yourself to get up right away and start your day. It’s hard at first, but over time, your body will adjust, and mornings will feel easier.

2. Drink a Glass of Water First Thing: After hours of sleep, your body is naturally dehydrated, which can make you feel sluggish. Drinking a glass of water as soon as you wake up helps kickstart your metabolism, rehydrate your system, and shake off some of that morning grogginess.

Tip: Keep a glass of water next to your bed, so it’s the first thing you reach for when you wake up. Add a slice of lemon for a refreshing boost!

3. Stretch Out Your Body with Yoga: A gentle morning stretch or yoga session can wake up your body and mind. Stretching gets your blood flowing, releases tension, and increases flexibility. It also boosts endorphins, those feel-good hormones that set a positive tone for the day.

Try This Routine: Start with simple stretches like reaching for the sky, touching your toes, and twisting your torso. Then move on to a few basic yoga poses like Cat-Cow, Downward Dog, or Child’s Pose. This can take as little as 5 minutes but have a big impact on your energy levels.

4. Splash Your Face with Water: If you feel groggy when you first get up, a splash of cold water can work wonders. It stimulates your circulation, increases alertness, and helps shake off the last remnants of sleep.

Pro Tip: For an extra boost, use a refreshing face wash or a splash of rose water. The cool sensation and fresh scent will leave you feeling more awake instantly.

5. Cut Back on Coffee (But Don’t Cut It Out Completely): It might sound counterintuitive, but drinking too much coffee can backfire, making you feel jittery or anxious and disrupting your energy levels throughout the day. Instead of relying on large amounts of caffeine, try cutting back to just one or two cups in the morning.

The Strategy: Drink your first cup 30-60 minutes after waking up, instead of immediately, to allow your body’s natural wake-up hormones (like cortisol) to work effectively. This way, your coffee will enhance your alertness rather than replace your body’s natural energy mechanisms.

6. Get Outside to Activate Your Brain: Natural light is one of the best ways to tell your body it’s time to wake up. Exposure to sunlight in the morning boosts your mood and helps regulate your circadian rhythm, making it easier to feel alert in the morning and fall asleep at night.

Morning Routine: Take a 10-minute walk outside, eat breakfast near a window, or simply step out onto your balcony for a few minutes. Fresh air and sunlight will do wonders for your energy levels.

7. Give Yourself Something to Look Forward To: What’s your motivation to get out of bed in the morning? It’s easier to start the day feeling energized if you have something to look forward to. This could be a delicious breakfast, reading a few pages of a book, or a podcast episode you’re excited about.

Try This: Create a morning routine that includes a small reward, whether it’s enjoying your favorite tea, listening to music, or spending a few minutes journaling. The anticipation of this enjoyable activity will help get you moving.

8. Practice Good Sleep Hygiene — But Don’t Forget About Waking Hygiene!: We’ve all heard about the importance of sleep hygiene — the habits and practices that set you up for a restful night’s sleep. These include turning off screens an hour before bed, maintaining a consistent bedtime, and creating a comfortable sleeping environment.

But if your bedtime habits have a profound effect on your sleep, your waking habits can have an equally significant impact on how your day unfolds. Consider establishing a consistent morning routine that prepares you for a productive day ahead, starting from the moment your alarm goes off.

 The Connection Between Nighttime and Morning Routines

Your morning energy levels are often influenced by what you do the night before. Here are a few bedtime habits that support better mornings:

- Turn Off Screens: Avoid screens (phones, TVs, tablets) at least one hour before bed. The blue light emitted by these devices can interfere with your body’s melatonin production, making it harder to fall asleep and wake up feeling refreshed.

- Create a Relaxing Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.

- Go to Bed at the Same Time Each Night: Keeping a regular sleep schedule helps regulate your body’s internal clock, making it easier to wake up at the same time each morning without feeling tired.

 The Bottom Line: Start Your Day with Intention: Morning fatigue can be frustrating, but with a few small changes, you can set yourself up for success. It’s all about building habits that work together — from staying hydrated and stretching your body to creating a sleep environment that promotes quality rest.

Start by focusing on one or two changes, such as drinking water immediately after waking up or getting outside for a few minutes of sunlight. Gradually incorporate more elements into your morning routine, and you’ll soon notice an improvement in your energy and mood throughout the day.

And remember: If your morning fatigue persists, it’s always a good idea to check in with your healthcare provider. Addressing the root cause is key, and lifestyle changes will support you on your journey to feeling your best. With a little effort and consistency, you can create mornings that are something to look forward to — not something to dread.

The Bodyweight Team