13 Fatigue-Fighting Hacks to Supercharge Your Mornings

Alarm sound, trrrrriinnning! It’s time to wake up. You are hitting the snooze button to plead with your fatigued mind for just ten minutes more, even though you know that you are getting late for your office. Yes you need to try some Fatigue-Fighting Hacks.

Do you ever struggle to muster the energy to kick-start your day? Do you feel it is often tough to wake up fresh and energetic? Let me tell you about Fatigue-Fighting Hacks to supercharge your mornings.

Understanding Morning Fatigue

Do lethargy and grogginess impact your mornings badly? You are not alone when you feel fatigued at the start of the day. This is a common phenomenon that hinders your productivity and dampens your mood. However, morning fatigue can be banished by following some right strategies and fatigue-fighting hacks. These fatigue-fighting hacks help you to embrace each day with enthusiasm and vitality. Fatigued mornings are the result of not getting enough sleep or it may be the reason for your mental or physical illness. Try to find the exact cause with the support of your healthcare provider. Make a few lifestyle changes to fight morning fatigue. This blog article will help you explore fatigue-fighting hacks to supercharge your morning and get more active and alert at the start of the day.

Fatigue-Fighting Hacks for You: If waking up in the morning is hard for you, consider the following fatigue-fighting hacks to supercharge your morning. You all face this situation in different phases of life where you have such mornings when you just can’t shake a feeling of lethargy, even when you have gotten enough sleep at night. Many of you try to perk up on such tired days by loading up on cup after cup of coffee. But overdoses of caffeinated drinks leave you jittery and depressed. It also impacts your stomach badly. Therefore, in this blog article, we are going to unravel fatigue-fighting hacks to supercharge your mornings and banish morning fatigue. So that you can get up with the energy you need, try these fight-fighting hacks!

Hack 1: Optimize Your Sleep Cycle

A full sleep cycle is about 85 to 90 minutes. Set a double alarm so that you do not need to hit the alarm snooze at all. For example, if you have decided to wake up at 8 a.m. you should set an alarm at 6;30 a.m. and the second one is at 8 a.m. Turn off the alarm at 6;30 a.m. when it tries to wake you up. Now you can get back to another sleep cycle and this time at 8 am you will bounce out of bed happily. Now you would not need to snooze the alarm button at all.

Researchers said that the last half an hour of your sleep is called fragmented sleep and has a special property to enable you to function energetically throughout the day. So the double alarm theory works and allows you to wake up after your REM state instead of during sleep.

Enhance Sleep Quality: A restful night’s sleep is the foundation of a vibrant morning start. 7 to 8 hours of uninterrupted sleep each night ensures that your sleep environment is conducive to rejuvenation and relaxation. Creating a peaceful best-time schedule, keeping your bedroom cool and dark, and avoiding screens before going to bed will promote restorative and deep sleep.

Making a Constant Sleep Schedule: Regulating your body’s internal clock and synchronization with circadian rhythm is the key to success in establishing a constant sleep schedule. Go to bed and get up at the same time every day, even on weekends to maintain your sleep-wake cycle. These practices help you to optimize your sleep quality and ensure that you wake up feeling alert and refreshed each morning.

Hack 2: Hydrate First Thing

Dehydration is a major cause of fatigue after waking up. A deficiency of water in your body can trigger feelings of sleepiness, disruption of mood, and changes in your cognitive abilities. Therefore, a glass of water to freshen up after waking up is the most essential fatigue-fighting hack to supercharge your mornings. So kick-starting your day with a glass of water not only re-hydrates your body it also jump-starts your metabolism. Replenishing fluids in the morning can help combat fatigue and re-hydrate your body. It also improves your cognitive function. If this hack doesn’t work, you may need to tip the water intake and other non-caffeinated drinks throughout the day. 

Hack 3: Get Stretch your Body

When you stretch after weakening up, you feel good. Your muscles get paralyzed (atonia) during REM sleep at night and stretching them in the morning reactivates the muscles that release energy-stimulating endorphins.

Morning yoga is the best fatigue-fighting hack to supercharge your mornings. You can spend just 20 minutes in morning yoga which may boost your brain function and energy levels as well.

Splashing your Face with Water: If you want to reduce sick-day absence from work, cold showers may help you. If you don’t like to take a full shower, just splash your face with cold water, which is a signal to change the temperature of your body. This trick will be helpful as a fatigue-fighting hack to supercharge your mornings.

Do you feel difficulty in getting out of bed in the morning, keeping a spray bottle by your bedside table, and leaning over it after waking up without even opening your eyes to make your body and mind alert and active?

Hack 4: Nourish with a Balanced Breakfast

Researchers are still working to find whether breakfast is the most important meal of the day but nutritionists suggest that skipping the first meal of the day can affect your energy levels negatively and create a disability in paying attention throughout the day. Good is the basic fuel for your body because it contains calories that may put your body in action at the start of the day. But before eating a healthy and balanced breakfast some nutrition rules must be followed.

If you’re practicing exercise in the morning, don’t eat your breakfast before exercise. Always eat your first meal of the day after your morning workout. This practice will boost your metabolism, help you avoid an unsettled stomach, and support more calorie burning.

Always choose a fatigue-fighting breakfast meal because the edibles you eat as breakfast affect how you feel for hours. Therefore, making the right choice for breakfast is critical for your morning. You can add lean proteins, nuts, low-sugar fruits, and whole grains to your breakfast menu.

Best Breakfast Foods to Beat Fatigue: Keep stock of your morning food choices so that you can enjoy a delicious but healthy diet as the first fatigue-fighting hack of the day. Sugary food items lead to blood sugar spikes and drops that cause a sense of feeling drained in your body. All breakfasts are created with different food items having different types of nutrients. So pay attention to nutrition labels to see how much sugar you’re talking about as breakfast. Thus you can cut back wherever possible. Make easy access to whole foods like oranges, carrots, or apples.

Hack 5: Limit Caffeine Intake

We are talking about less coffee not avoiding it. Coffee has several health benefits but excess of everything is bad. Researchers experimented on a small group of people and the results showed that people drinking more caffeinated drinks are feeling more tired as compared to those who have less. Chugging in the morning is another cause of contributing to increased fatigue later in your body. You can experiment at home by taking a reduced amount of caffeine in the morning, this will make you less tired. Therefore, small cups of coffee are recommended so that you can easily reduce the amount of coffee you drink.

Hack 6: Use Natural Light

Sunlight or natural light exposure bumps the level of serotonin in your body. An increased level of serotonin helps lead to an improved quality of life with good quality sleep thus establishing increased levels of daytime energy. At the University of Rochester, a series of studies have proven that spending time in natural light makes you feel more active and alert. So you can consider it as a simple fatigue-fighting hack. So try to carve out a portion of your morning outdoors. If you don’t want to go outside for natural light exposure, you can adjust your room curtains so that sunlight may seep in when you wake up in the morning.

Hack 7: Incorporate Stretching or Yoga

Exercise, stretching, or yoga sound pretty unappealing near bedtime but in the morning your body needs these workouts to get help booting up. Research reveals that aerobic exercises, stretching workouts and yoga practices are exactly what your body needs. So try to make a routine to squeeze in a quick walk or bike ride. You may try a longer stretching work pit to get more benefits.

Hack 8: Practice Mindfulness or Meditation

Stress conditions and negative feelings at your workplace or home often drain you from morning oomph. Sometimes it is difficult to fix the situation overnight but if you can identify the causes of physical and mental exhaustion, you surely can take steps to alleviate them. Morning mindfulness and meditation can help you as an effective fatigue-fighting hack to supercharge your mornings. Try to keep yourself calm in the morning and streamline your harried mornings by making school or office lunches the night before. 

Hack 9: Focus on Positive Affirmations

A little excitement or a positive affirmation can boost the energy that you need as a fatigue-fighting hack. So plan a cherished meeting with your friend or schedule a phone call with your boyfriend or girlfriend that can beat your morning fatigue and make you feel active and refreshed. You should plan an appealing breakfast that may call you out of bed. Make it your habit to watch a television podcast or a radio show as an essential part of your morning routine. 

Hack 10: Limit Screen TimeInsufficient sleep causes fatigue in the morning and makes your start of the day dull. Sleepiness during daytime is associated with adolescents and young people who are victims of screen time. Increased screen time means more exposure to blue light and it disturbs your sleep-wake cycle. Prolonged screen time disrupts your sleep pattern. Thus causing tiredness and restlessness. According to research, the rapid development of media devices is affecting our new generation through numerous pathways. Screen time has increased across the globe and most of you are getting more exposure to blue light that leads you to vision-related disorders. Screen time causes eye fatigue or eye strain. Its blue light causes a nagging pain behind your eyes and affects your cognitive abilities.

Hack 11: Pay Attention to Your Mental Health

Depression or anxiety can cause morning fatigue as a chronic problem. People having depression feel worse in the morning and getting out of bed is the hardest task for them. If you’re one of such people and living with stress or anxiety problems, the only way to get rid of it is to see a professional healthcare provider or track your mood swings and their stimulants.

Hack 12: Practice Gratitude

Having a positive mindset will compel you to adopt some good and gentle habits like practicing gratitude. Start your mornings by expressing gratitude for the blessings you have. This positive mindset will boost your mood, increase resilience, and shift your perspective in the wave of daily challenges.

Hack 13: Stay Connected with Your Loved Ones.

Social connections with your family members or friends can lift your spirits, energize you for the day ahead, and provide a sense of belonging. Therefore, make plans to reach out to your loved ones for a morning chat to foster connection and support.

Conclusion

Beat the morning blues to do your health a huge favor. Sleep has no replacement and by balancing your sleep-wake cycle you can prevent morning fatigue. 

Limiting the intake of water, caffeinated drinks, alcohol, screen time near bedtime, and cutting down the fat in dinner are the most effective fatigue-fighting hacks to supercharge your mornings. 

To schedule a better sleep plan, you need comfortable sleeping accessories like a bed, pillow, and blanket. Your room must be calm, dark, and cool while sleeping. 

All these reminders will help you to fight with morning fatigue.