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Last Updated on November 27, 2020

How to Get More Energy for an Instant Morning Boost

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

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    Mike Fishbein

    Mike is an enterpreneur and digital marketing leader.

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    Published on April 5, 2021

    9 Best Energy Supplements To Fight Fatigue And Tiredness

    9 Best Energy Supplements To Fight Fatigue And Tiredness

    When it comes to energy levels, the solution is relatively simple. Make sure you get ample sleep, exercise regularly, and have a well-balanced diet. But as much as those things are simple, performing them on a regular basis can be difficult.

    Worse, you could be doing these and still find energy levels draining quickly.

    Fortunately, there are several options out there to help you with pushing back fatigue and tiredness. Most of these solutions stem from supplements. These little pills pack all kinds of helpful nutrients to get you through the day. Below we’ve selected some of the best energy supplements available.

    Before getting to the list, here are some of the criteria that we used to determine what are the best options to offer you:

    • No fillers – One of the big issues with supplements is that they contain needless fillers in them that provide you with no benefit. We’ve checked many of these products to ensure they are from natural and pure sources and that these companies don’t put in fillers.
    • Improve mental functions – Fatigue isn’t just a physical thing, it’s mental too. The supplements we recommend help you in overcoming both sides of fatigue.
    • Metabolic benefits – These supplements are known to help burn energy stored in fat while preserving energy in your muscles.
    • Energized without the side effects – When people think of energy, they also keep in mind the downsides like crashing, jittering, irritability. These are known side effects for energy boosters, but they’re not part of these supplements.

    Now let’s dive into the 9 best energy supplements for fatigue.

    1. Fish Oil

    One of the best energy supplements on the market is fish oil. Fish oil supplements are able to provide a wide variety of benefits to individuals. It’s essentially the supplement to be using if you’re looking to improve brain or heart function or both.

    We recommend Infuel Fish Oil as they make a perfect blend of fish oil and Omega 3 healthy fats which directly support development of our brains, eyes, nervous system and maintaining a healthy heart. All of these feeds into our energy levels because these supplements provide us with essential fats that our body can use. Furthermore, stronger brain development is an invaluable tool to fighting off fatigue.

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    2. Ashwagandha

    Ashwagandha is one of the most important medicinal herbs in the Indian Ayurveda and it’s one of the world’s oldest medicinal systems. Over the years of its study, researchers have been able to uncover that Ashwagandha is able to increase our body’s resilience to both physical and mental stress.[1]

    Because stress is one of those aspects that drains our energy levels physically and mentally, it stands to reason that having supplements of this nature can provide us with more energy. Beyond that, there is also research that suggests we can alleviate fatigue associated to exercise with this too.

    NaturaLife Labs supplement of Ashwagandha comes to mind as a reliable source. It’s organic, vegan, and gluten free. Each capsule provides 2,100 mg with nothing but ashwagandha root powder and extract, making it highly potent compared to other brands.

    3. Rhodiola Rosea

    Another notable herb grounded into supplement form is rhodiola rosea. It grows in cold, mountainous regions and is used as a natural substance to enhance our coping abilities with stress.

    From that research, there have also been a small collection of studies that looked into the physical and mental fatigue aspect too. Out of the vast majority of those studies, there was evidence of rhodiola rosea enhancing both physical performance and easing mental fatigue.[2]

    Out of the various brands that provide this supplement, Bronson’s Rhodiola Rosea is a great fit. It’s gluten and soy-free and provides 1000 mg of 100% natural rhodiola rosea. These are also safe for vegans and vegetarians alike.

    4. CoQ10

    CoQ10 stands for coenzyme Q10 and is something that our body makes naturally. They are found in all of our cells though our heart, kidneys, and liver have the highest levels of this. What CoQ10 does though is produce energy for us and also protects themselves from oxidative damage.

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    So why bother with having specific supplements of these? Well as we get older, things start to decline and our cells may not be able to produce as much energy as before. If we want our body cells to stay in shape, providing these supplements can help.

    One of the best ones out there to look at is Nature Made’s CoQ10 vitamins. These supplements are gluten free and only contain soybean oil, gelatin, glycerin, water, and soy lecithin, making them ideal for most individuals. They also provide great benefits to those who take Statin as statin drugs are known for reducing CoQ10 levels. This replenishes them and doesn’t conflict with the use of those drugs either.

    5. Vitamin B12

    Vitamin B is a typically good vitamin to have. But if you’re looking for the best energy supplements in this category, B12 is the best. B12 is all about helping your body transform food into energy that you cells can then use.

    Beyond that, studies have found the vitamin helps with the body’s nerves and blood cells. It also prevents a type of anemia that can render you weak and tired.

    A lot of people are deficient in this area which is to be expected since not everyone is eating a lot of animal proteins like meat, fish and dairy products. It’s particularly bad amongst vegans and vegetarians.

    Fortunately, there is a good option for everyone to get their vitamin B12 they need — Naturelo’s Vegan B12 vitamin. Their protein is solely plant-based and provides a high among of B12 – 1000 mg per capsule. The main source of their B12 vitamin comes from Spirulina which is a rich, plant-based source of natural B vitamins, protein, and various minerals, giving you a clean supplement to boost your energy levels.

    6. Iron

    Our body also needs iron in order to function too. With a lack of iron we develop anemia which can then lead to sensations of weakness and fatigue. Iron is essential because it fights off that by providing red blood cells carrying oxygen to the body’s tissues.

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    Overall, iron is able to help you with fighting back fatigue because of this essential function. The only issue is that a lot of iron in food sources stem from meats and seafood.

    When looking for a pure and helpful supplement to look for, Naturelo Iron is the one. This particular supplement is appealing because it also provides you with vitamin C. Vitamin C is able to prevent iron deficiency so it pairs nicely with the iron supplement. Along with purse ingredients made from iron-rich whole foods and great absorption, you’re able to combat fatigue easier with these supplements.

    7. Melatonin

    Melatonin is a natural hormone that our brain produces that puts us to sleep. When we wake up, there are very low levels and it goes up over the day. But if you’re trying to stop feeling tired why would a supplement that produces this sleepy drug be helpful?

    Well, melatonin also serves as a way to fight off insomnia. Many people have sleeping issues because of high amounts of screen time (which disrupt the cycle of releasing melatonin). This insomnia leads to people feeling more exhausted physically and mentally.

    So by increasing your melatonin through a supplement, you’ll be able to get sleep when your body actually needs it. This process alone will be able to recharge you and energize you.

    And it’s not like you need a lot of melatonin in your body for it to work. Take Nature’s Bounty Melatonin. They provide 3mg of it per capsule and it’s more than enough for individuals to fall asleep to. Best of all, these supplements are suitable for vegetarians as well.

    8. Tyrosine

    Tyrosine is an amino acid that our body naturally produces as well. They are essentially the drugs behind making the chemicals that send messages from our body to the brain. Those chemicals are believed to decrease when we are in mentally or physically demanding activities. This leads to us being unable to concentrate and eventually feeling tired physically and/or mentally.

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    As such, being able to supplement our tyrosine levels will be able to help us fight off feeling tired and mentally exhausted. And one particular brand that can assure this is Swanson Tyrosine. Their Tyrosine supplement is Non-GMO and each capsule provides 500 mg, a healthy amount to keep you focused and mentally energized.

    9. L-Theanine

    The last on our list is L-Theanine. It’s an amino acid that is actually commonly found in tea and mushrooms. Considering the fact that tea – and coffee – are able to keep us energized, it makes sense that L-theanine provides similar perks.[3]

    What’s also nice about this particular supplement is that it also works well with coffee. Coffee has caffeine which naturally boosts our energy levels as well. The problem is coffee also provides side effects like nervousness, irritability, restlessness and a crash after a power boost. L-theanine with coffee though seems to prevent those side effects.

    One particular supplement of L-theanine we found beneficial was Nature’s Trove L-Theanine. They use natural ingredients and are made in the US, GMP NSF Certified and Kosher Certified. They’re also suitable for vegetarians as well.

    Final Thoughts

    Life does have a way of taking a toll on our bodies and there will be days where we are completely drained. There are several ways for you to combat this with working on a balanced diet, exercising regularly, and getting a proper amount of sleep.

    But for those looking to maintain higher energy, these supplements will provide a good opportunity for you to maintain higher energy levels and give you the natural boost that you need.

    More on Energy Boosting

    Featured photo credit: Aditya Saxena via unsplash.com

    Reference

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