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How to Get More Energy for an Instant Morning Boost

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How to Get More Energy for an Instant Morning Boost

The sound of your alarm clock goes off. It’s Monday morning. You don’t feel like getting out of bed, let alone completing your morning tasks. Now would be a good time to know how to get more energy in the morning.

Mornings are only easy for a select few people. It’s possible to train your body to get up and get moving without any trouble, but it takes time and dedication. For those of us who struggle with feeling tired in the morning, it’s important to develop strategies for a morning boost.

Here are 11 tips to help you get moving in the morning.

1. Set Your Alarm Clock to Play Your Favorite Music

The sound of most alarm clocks is miserable and can elicit feelings of anxiety in many people. Thus, by using a standard alarm clock, the first thought in your head each day is a negative one. That’s a terrible way to start the day!

Instead, set up your alarm clock to play music that makes you happy. The first thought in your head each day will be a bright one. Unlike with an annoying alarm clock sound, you won’t even want to push the snooze button! You will just want to dance, and you can’t sleep when you’re dancing.

Before you know it, you’ll be in a headspace that will make it easier to get out from under the covers.

2. Drink Caffeine Shortly After Waking

Often, people feel sluggish and slow for the first hour or two after waking up. Feeling groggy leads to lower productivity and means more time spent on certain tasks than is necessary.

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To eliminate the morning groggy feeling, drink a cup of coffee or tea within about fifteen minutes of waking up. It prevents you from wanting to go back to sleep and will give you the energy you need to get your morning tasks done quicker and get to work on time.

3. Place Your Alarm Clock Far From Your Bed

By placing your alarm clock far from your bed, you will be required to get out of bed to turn it off. Use a dresser or a windowsill, but make sure you have to take at least a few steps to get to it.

Getting out of bed is often the hardest part about waking up in the morning. By getting out of bed faster, you increase the likelihood of starting your day instead of pressing the snooze button.

4. Exercise in the Morning

Some light exercise in the morning will get your endorphins flowing and give you more energy. The optimal duration and intensity of exercise varies from person to person.

After a brief workout at the gym, I feel energized and ready to take on the day. In addition, it leaves the rest of my day open for other activities.

If you prefer something more relaxing, get out and take a short morning walk when you wake up. Studies have shown that workers who receive exposure to natural light in the morning tend to sleep better at night experience less depression, and fall asleep quicker[1]. These are all great reasons to get outside in the morning!

5. Drink Water Right Before Going to Sleep

When you drink enough water before going to sleep, you’ll have to go to the bathroom early in the morning. This will make you want to get up and prevent you from falling back to sleep.

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However, try to avoid excess amounts of water within the few hours prior to going to sleep as it may cause you to wake up in the middle of the night. I recommend experimenting to find the optimal timing and quantity of water to drink prior to sleeping.

6. Leave Your Blinds Open

Leaving your blinds open at night will allow the sun to enter your room and wake you up, helping you feel more alert. The sun is also a source of vitamin D, which is a natural source of energy.

One article pointed out that “waking up with the sun also allows your body to wake up gradually, in a natural process, instead of being startled out of much-needed REM sleep — a.k.a. the deep sleep your brain needs to learn, store memories, and regulate your emotions — with a piercing, sudden alarm”[2].

7. Eat Before Sleeping

One of the reasons why you feel groggy and slow in the morning is because you haven’t had any sustenance during the eight hours you were asleep. A small snack before bed can help prevent this feeling.

You can check out this article for the best bedtime snacks and drinks.

I usually eat a low-carbohydrate and easy to digest snack, such as cottage cheese, yogurt, milk and/or peanut butter. Too much food or those that are difficult to digest may prevent you from sleeping, so it’s best to experiment to find the best quantity and types of food to eat before you sleep.

8. Eat When You Wake Up

A small and easy-to-digest meal in the morning will give you a boost of energy. As discussed above, during your 8 hours of sleep, you haven’t provided your body with any sustenance. I recommend a piece of fruit, yogurt, or muesli with whole grains.

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A healthy breakfast is key to giving your body the boost it needs when you want to know how to get more energy. Try to make sure you get a good balance of protein, healthy fats, and carbs in the morning to give your body everything it needs to produce the energy you’ll need for the day.

Here is some inspiration to help you create a great breakfast: 31 Healthy Breakfast Recipes That Will Super Boost Your Energy

9. Go to Sleep and Wake up at the Same Time Each Day

Keeping a regular and consistent sleep schedule helps your body get in to a natural rhythm. By doing so, you will begin to naturally fall asleep and wake up at the same time each day as your circadian rhythm gets into a consistent pattern[3]. Waking up will feel more natural, and you will have more energy in the morning.

Use your circadian rhythm when you want to learn how to get more energy.

    In addition, it will help you fall asleep earlier. Getting the right amount of sleep will help you feel more energized. Staying up too late when you have to be up early the next morning can be detrimental to energy levels.

    10. Do Something You Enjoy Doing in the Morning

    Stimulating your mind by doing an inspiring or enjoyable activity will give you energy. Knowing that you will be doing something fun will make you more eager to get out of bed in the morning.

    Some ideas of things you can include in your morning routine are:

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    • Doing a short yoga practice
    • Reading an interesting book
    • Journaling
    • Going for a run

    Find what motivates you to get out of bed and get moving.

    11. Schedule Something in the Morning

    Having “peer accountability” is one of the most effective motivators. If someone is dependent on you for something or monitoring your progress, you will feel motivated to do it.

    Scheduling a breakfast or workout with a peer will give you a clear deadline to attain in the morning, thus giving you a kick-start.

    The Bottom Line

    If you want to know how to get more energy, start to apply these simple ways in your daily routine. Maybe add one of them to your routine every month. Gradually, you will have more energy throughout the day. You will also be more productive and achieve more!

    More Tips to Help You Get More Energy

    Featured photo credit: Dayne Topkin via unsplash.com

    Reference

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    Mike Fishbein

    Mike is an enterpreneur and digital marketing leader.

    15 Fast and Easy Ways to Boost Mental Energy Levels How to Get More Energy for an Instant Morning Boost 10 Business Networking Tips: Grow Your Professional Network How Blogging Can Help You Grow Your Professional Network 5 Antidotes for a Burnout

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    Published on December 15, 2021

    What Supplements Should I Take Daily To Stay Healthy?

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    What Supplements Should I Take Daily To Stay Healthy?

    Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

    Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

    What Supplements Should I Take?

    When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

    Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

    Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

    Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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    Should I Invest in Supplements?

    Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

    You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

    In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

    Why Do I Need Supplements? Which Ones Are Important?

    Below are the most common reasons why you may need to take supplements and which ones you should try.

    1. Restricting Eating Lifestyles

    As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

    However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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    As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

    2. Reinforcing Nutrient Intake

    It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

    If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

    3. Special Conditions

    There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

    Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

    4. Fitness Goals

    Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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    Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

    Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

    • Whey protein
    • L-glutamine
    • Branch chain amino acids
    • Multi-vitamin complex and fish oil
    • MCT oil

    These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

    There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

    • Guaraná
    • Gingko biloba
    • Ginseng
    • Creatine
    • Citrulline

    These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

    Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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    5. Beauty and Self-Care

    You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

    For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

    If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

    Final Thoughts

    You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

    Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

    More Tips on Taking Supplements

    Featured photo credit: Mika Baumeister via unsplash.com

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    Reference

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