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11 Ways to Get More Energy in the Morning Instantly

11 Ways to Get More Energy in the Morning Instantly

The sound of your alarm clock goes off. It’s Monday morning. You were up late Sunday night and you have to be at work in two hours. You don’t feel like getting out of bed, let alone completing your morning tasks.

How can you get out of bed more quickly and get more energy in the morning? Try some of these simple techniques:

1. Set your alarm clock to play your favorite music

The sounds 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, I recommend setting 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… and when you’re dancing, you want to stand up.

So before you know it, you’re up and ready to take on the day!

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2. Drink caffeine shortly after waking

Often, people feel groggy 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.

To eliminate the morning groggy feeling, drink 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.

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. Having your alarm clock next to your bed makes it easier to press the snooze button and sleep longer.

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.

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

5. Drink water right before going to sleep

By drinking 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.

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. The sun is also a source of vitamin D which is a natural source of energy.

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.

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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, while sleeping for eight hours you haven’t provided your body with any sustenance. I recommend piece of fruit, a glass of milk, or yogurt.

Better yet, check out this article to learn about the 12 Bedtime Snacks/Drinks That Can Help You Sleep Better.

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. Waking up will feel more natural and you will therefore have more energy in the morning.

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.

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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.

11. Schedule something with somebody 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 to in the morning, thus giving you a kick-start in the morning!

Start to apply these simple ways in your daily routine, maybe add one of them to your routine every time. Gradually, you will have more energy throughout the day. You will also be more productive and achieve more!

Featured photo credit: Pexels via pexels.com

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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