June 11, 2024
Waking up ready to face the day. If you find it challenging to get out of bed each morning and often feel groggy and low on energy, you’re not alone.
According to a recent YouGov poll, one in eight UK adults report feeling tired all the time, with mornings being the most common time for fatigue.
Karina Antram, a nutritionist and author of Fix Your Fatigue, emphasizes the importance of investigating persistent morning tiredness. This could stem from various factors such as stress, poor sleep, a nutrient-deficient diet, or lack of physical activity.
Women appear to experience morning tiredness more frequently than men. A 2023 YouGov survey found that 61% of women in the UK wake up feeling tired regardless of their sleep duration, compared to 49% of men. Additionally, research suggests that women may need slightly more sleep than men, particularly during menstruation or menopause.
There are practical steps to boost morning energy levels, starting from the moment you wake up. Antram recommends establishing micro morning habits throughout the day to enhance overall energy and performance. She underscores the significance of small health decisions in making a significant difference. Here’s what you can do:
Morning
1. Maintain a consistent wake-up time every day, including weekends
According to Dr. Neil Stanley, author of How to Sleep Well, establishing a regular sleep pattern is crucial for feeling refreshed upon waking. This routine, which involves going to bed and waking up at approximately the same time each day, sets our circadian rhythm, or internal body clock. Our circadian rhythms thrive on consistency, so adhering to a steady sleep schedule helps us fall asleep more easily at night, wake up in the morning feeling refreshed, and reduces the likelihood of daytime sleepiness.
A 2020 study conducted by researchers at Vanderbilt University Medical Center in the US found that individuals with irregular sleep patterns are nearly twice as likely to develop cardiovascular disease compared to those who wake up at the same time every day. Consistent wake-up times were found to be as beneficial for heart health as regular exercise and a healthy diet.
Dr. Stanley also explains that waking up at the same time each day helps our bodies prepare for the day by releasing cortisol, also known as the “stress hormone.” Cortisol serves as a natural alarm clock, aiding in reducing grogginess upon waking.
2. Have a handful of blueberries with your breakfast
“Eating blueberries has been shown to enhance concentration and memory for up to five hours after consumption,” explains Karina Antram. “This effect is attributed to flavonoids found in blueberries, which activate an enzyme called eNOS, increasing blood and oxygen flow to the brain.” Antram suggests incorporating blueberries into your breakfast, such as in a smoothie or sprinkled over porridge, to help boost alertness in the morning.
For sustained energy levels throughout the morning, Lisa Rice recommends focusing on a low-sugar breakfast. “In addition to ensuring good sleep hygiene for a solid night’s rest, opting for a breakfast low in sugar is key,” Rice advises. “It should consist of complex carbohydrates like wholegrain toast or oats, paired with healthy fats such as avocado or nut butter, and protein sources like eggs, yogurt, or smoked salmon.” This combination provides a steady release of energy to fuel your morning activities.
3. Get outside for 20 minutes, earlier the better
Dr. Andrew Huberman, a Harvard neuroscientist and prominent health podcaster, regards morning sunlight exposure as one of the top actions supporting mental health, physical well-being, and performance. Huberman recommends viewing sunlight within the first hour of waking up, even through cloud cover, to boost early-day cortisol release, enhancing wakefulness and focus throughout the day. On sunny days, spending 5-10 minutes outside is advised, while on overcast days, 15-20 minutes of outdoor exposure is recommended to trigger the beneficial effects.
Dr. Huberman emphasizes that simply looking through a bedroom window won’t suffice; direct light exposure to the eyes is necessary to derive the benefits. At the very least, he suggests looking out of an open window to capture some of the light.
Dr Huberman podcast Huberman Lab
4. Turn your shower to cold
Personal trainer Matt Roberts, who has trained individuals like former UK Prime Minister David Cameron and his wife Samantha, suggests incorporating a 90-second cold shower into your morning routine, but advises gradually building up to this duration. “Start by either beginning with a cold blast, turning the shower to cold halfway through, or finishing with an icy blast.”
Roberts emphasizes that the timing of the cold shower doesn’t matter as long as it’s incorporated into your routine. The optimal duration for experiencing benefits is 90 seconds, although even shorter durations can still be beneficial. He notes that most people find the first 45 seconds challenging, but it becomes easier after 60 seconds. You can combine it with taking deep breaths which last for around five seconds and therefore by a count of 18, you’ve reached your target.
Research indicates that besides waking you up, a daily cold water exposure can reduce depression and enhance immunity.
5. Hydrate with a glass of water … and then have a coffee
Sam Rice, a nutritionist and author of Supercharge Your Diet, advises starting your day with a large glass of water before indulging in a caffeine hit from tea or coffee. Morning dehydration is common due to increased body temperature and lack of fluid intake during sleep, which can lead to fatigue. Drinking water upon waking can help combat dehydration and promote alertness.
Dr. Andrew Huberman suggests waiting 90 minutes after waking up before consuming your first coffee to avoid the afternoon crash. Caffeine blocks adenosine receptors in the brain, which build up during wakefulness and contribute to feelings of fatigue. Delaying caffeine intake allows adenosine levels to naturally dissipate, preventing the abrupt energy crash later in the day.
Personal trainer Matt Roberts agrees that waiting an hour or so before having your first coffee is optimal according to recent studies. However, he acknowledges that on busy mornings, it may be more practical to have coffee about 20 minutes after waking. The key is to prioritize hydration by starting with a glass of water, regardless of when you have your coffee.
6. Declutter your brain first thing
Karina Antram emphasizes that cognitive fatigue can greatly impact our energy levels. To combat this, she suggests a “brain declutter” exercise. Take a moment to write down everything that’s on your mind in a notebook, without any judgment. This practice helps clear your mind and alleviate mental clutter.
Antram recommends addressing or making progress on tasks causing the most stress within the first hour or two of waking.
7. Ensure your B12 levels are OK
Karina Antram highlights that low energy levels in the morning could be attributed to low levels of vitamin B12. She suggests getting your B12 levels tested by your general practitioner (GP). If the levels are not optimal, you can consider taking a B12 supplement or incorporating foods rich in B12 into your diet.
Sources of vitamin B12 include fish, meat, eggs, poultry, and dairy products. For those following a vegetarian or vegan diet, B12 can also be found in fortified cereals, shiitake mushrooms, chickpeas, tofu, almond milk, and blueberries. It’s essential to ensure adequate intake of vitamin B12 to support energy levels and overall health.
8. Do a quick burst of movement when you get up — for two minutes
A 2019 study published in the Journal of Physiology discovered that exercising at 7 am can help advance your body clock earlier, thus establishing your circadian rhythm and promoting alertness in the morning. Similarly, an Australian study from the same year, published in the British Journal of Sports Medicine, revealed that morning exercise enhances attention, decision-making, and memory later in the day.
Lead researcher Michael Wheeler from the Mary Mackillop Institute for Health Research emphasizes that morning movement sustains optimal cognition throughout the day, recommending moderate-intensity exercise like brisk walking for daily brain health maintenance.
Personal trainer Matt Roberts advises choosing the exercise time that aligns best with your lifestyle to ensure consistency. He personally engages in exercise on his stationary bike at 5:45 am, which boosts his energy levels for the entire morning. However, he suggests that even a brisk morning dog walk while enjoying your coffee can be effective.
Nutritionist Sam Rice agrees, suggesting that on mornings when you feel particularly tired, engaging in some form of physical activity can be highly beneficial. Exercise stimulates the production of mitochondria within muscle cells, increasing the body’s energy supply by converting glucose into adenosine triphosphate (ATP), the body’s fuel source. Rice recommends simple activities such as sun salutations upon waking up, dancing to music while making coffee, or taking a quick walk around the block after drinking your coffee to wake up and energize your body.
9. Remember to breathe
Karina Antram recommends incorporating a stress reduction technique into your morning routine, such as deep belly breathing or gentle hatha yoga stretches. According to Antram, stress can alter the shape of mitochondria—the energy-producing structures within cells. Studies have shown that mitochondria change from tubular to doughnut-shaped under mild stress and to blob form during high stress levels.
This morphing of mitochondria shapes affects the amount of energy produced. In other words, the more stressed we are in the mornings, the more tired we feel, so take steps to address it. To stop yourself falling back asleep, hop out of bed and do your breathing or yoga moves on the floor or your bedroom.
Afternoon
1. How to avoid the 3pm slump
“There is a natural drop in our circadian rhythm that causes our body temperature to fall, typically occurring between 2 pm and 4 pm,” explains Karina Antram. This natural dip in energy levels is why many people experience a significant decrease in energy during the afternoon. Instead of resorting to a chocolate bar, which can cause a rapid spike and subsequent crash in blood sugar levels, Antram recommends the following three alternatives:
2. Make sure you eat protein at lunchtime
“After lunch you may experience what is known as a ‘postprandial dip’, whereby a blood sugar spike after eating causes a subsequent afternoon energy crash,” Rice says. To avoid this, she says lunch should always include a palm-sized portion of protein (meat, fish, chicken, eggs, tofu), a palm-sized portion of complex carbohydrates (wholegrain pasta or bread, beans or lentils) and two palm-sized portions of colourful fruit and vegetables.
3. Take a brain break
“Do this as soon as you find your energy levels flagging,” Antram says. “Studies show our alertness tends to be lowest between 2pm and 5pm, when the circadian rhythm dips.” When you feel this happening, Antram suggests finding a quiet spot, closing your eyes and resting your brain. “Or, if you’re at home, have a 20-minute power nap.”
4. Get moving
Just as exercise helps wake you up in the morning, it can also combat the 3 pm slump. A study conducted at the University of Georgia found that moderate exercise in the afternoon increased energy levels by 20% and reduced fatigue by 65%. Personal trainer Matt Roberts acknowledges that many individuals are working during the afternoons, making a gym session impractical. However, he suggests taking a brisk walk around the block or opting for brisk stair climbing when feasible.
Karina Antram advises against ordering a mid-afternoon coffee if you choose to walk to your workplace canteen. Consuming caffeine at this time can negatively impact your sleep later that night.
Do you have any particular activities that give you more energy, if so, please let us know.
If you suffer from insomnia, read our post on how to improve your sleep.
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