The blaring sound of an alarm jerks you out of your sleep and into the throes of a new morning. You hit the snooze button as many times as you can, before tossing your bedsheets aside and slumping into the kitchen for coffee, wondering why you feel so tired.
While this routine may be the norm for many people, it’s not the most effective way to start the day. Here are five subtle changes you can implement into your morning routine to noticeably boost your a.m. energy levels.
Get Up When Your Alarm Rings
Resist the temptation to stay in bed when your alarm rings, because, as it turns out, that extra 10 to 15 minutes of sleep may be hindering your ability to feel awake and energized. According to Sleep Medicine Specialist Dr. Robert S. Rosenberg, repeatedly hitting the snooze button starts a new sleep cycle that you’re not giving yourself enough time to finish. Thus, fragmenting the little sleep you’re actually getting and resulting in residual grogginess throughout the day. Instead, try placing your alarm across the room so that when it rings in the morning, you’re forced to physically get up and out of bed to turn it off. This will help keep your circadian rhythm on track so you can develop a dependable sleep routine.
Seek Out Sunlight
Rise and shine! Sunlight signals to the body that it’s time to decrease production of melatonin, the hormone that causes your body to feel sleepy when it’s dark, and encourages your body to prepare for the day when you are exposed to light. Try opening the blinds when you wake up or enjoy your morning cup of coffee by a window. This will increase the production of melatonin and ramp up your levels of serotonin, the mood-boosting hormone associated with helping you feel calm and focused.
Take a Morning Walk or Jog
Get up and get moving! Taking a morning walk or jog can help wake up your brain by increasing oxygen flow and getting your blood pumping. In fact, a study conducted by researchers at the University of Georgia found that sedentary adults who engaged in as little as 20 minutes of low-to-moderate aerobic exercise three days a week for six consecutive weeks reported a 20% increase in energy levels and 65% decrease in feelings of fatigue. Don’t have time for a morning jog or walk? Opt for a morning stretch to increase blood circulation and oxygen to muscles.
Eat a Healthy Breakfast
As noted by Rush University Medical Center, choosing protein-packed foods--such as eggs, Greek yogurt, oatmeal, cottage cheese, chia seed pudding or a protein shake--can provide healthy nutrients and help you to avoid a mid-morning crash. Drinking a glass or two of water in the morning can also help boost energy and alertness levels by rehydrating the body, Business Insider notes. You can also try adding a slice of lemon or orange to your water. Why? According to the National Sleep Foundation, the smell of citrus fruits can boost your body’s production of serotonin, can reduce levels of the stress hormone norepinephrine and increase mental stimulation.
Get a Good Night’s Rest
While it’s easy to place the importance of a good night’s sleep at the bottom of your priority list, it plays an imperative role in morning energy levels. As noted by the National Institutes of Health, sleep affects almost every tissue in the body, including growth and stress hormones, immune system, appetite, breathing, blood pressure and cardiovascular health. One of the easiest steps to attain a peaceful night’s rest--which consists of 4 to 5 hours of deep sleep and rapid eye movement (REM) sleep--is by sleeping on a comfortable mattress. The Ananda Sleep System consists of a memory foam mattress made with advanced cooling technology and an adjustable base with dual head and foot massagers.
Waking up energized no longer has to feel like an elusive dream, if you take the right steps to give your body what it needs: a consistent schedule, sunshine, exercise, nutritious food and a good night’s sleep. Boost your a.m. energy levels today by breaking away from a familiar morning routine in favor of a more effective one.Click here to learn more about how you can get a better night’s sleep with our Ananda Sleep System.