Do you wake up in a bad mood every morning and need a long time to regain your energy? The problem isn’t necessarily your mental state. Perhaps all you need to do is change your morning habits to start your day better and with more vitality.
How can you have a more energetic morning?
The key to a lively and energetic start is simply following simple morning habits that reduce feelings of laziness and lethargy and give you the strength to begin a day full of energy and activity. Here are the most prominent of those habits recommended by experts:
1- Wake up at the same time every day
Maintaining a consistent wake-up time every day, even on weekends, helps your body regulate its biological clock. It also helps your body know your daily wake-up time accurately, making the task easier for you and avoiding feelings of lethargy, drowsiness, or the need for frequent naps before getting up.
2- Get natural light immediately upon waking
Natural light in the morning is a powerful stimulant for the body. It stops the secretion of the sleep hormone melatonin and alerts your brain to wakefulness and starting the new day. Exposure to sunlight or natural light right after waking also helps activate blood circulation and stimulate physical and mental energy, giving you a feeling of alertness and vitality from the first moments.
This habit not only improves your mood but also helps you transition from deep sleep to daily activity in a natural and smooth way.
3- Start your day with light movement
Simple exercises like stretching, a short walk inside the house, or deep breathing exercises work to activate blood circulation and stimulate muscles after hours of nightly rest. This light movement helps the body transition smoothly from a state of lethargy to a state of activity and increases your feeling of alertness and energy. Committing to a daily routine of light movement also enhances your ability to stay active for the rest of the day’s hours.
4- Drink water immediately upon waking
During sleep, your body loses a lot of fluids. Drinking a glass of water right after waking helps rehydrate quickly, activate blood circulation, and stimulate metabolism. This gives you a feeling of refreshment and alertness and helps your body start the day with energy and vitality. For better results, you can add slices of lemon or cucumber to add a flavor that increases your feeling of refreshment and alertness.
5- Eat a balanced breakfast
A balanced breakfast plays a major role in giving your body the energy needed to start the day actively. It is recommended that breakfast contains protein (like eggs or yogurt), complex carbohydrates (like oats or whole-grain bread), and fruits rich in vitamins and minerals.
Protein helps you feel full longer and stimulates mental performance, while complex carbohydrates provide sustained energy without a sudden spike in sugar. Fruits provide you with antioxidants and give your brain a major energy boost. With this composition, feelings of fatigue or lethargy decrease, and your body and mind become ready for the new day with energy and vitality.
6- Avoid your phone immediately upon waking
Scrolling through your phone directly after waking exposes you to a sudden flow of information, messages, and notifications, which can increase stress and distract attention before your body and mind begin their natural work. To give yourself an energetic morning start, try waiting between 15 and 30 minutes before using your phone. Use this period to stretch, drink water, or practice some deep breathing to start your day with focus and positive energy.
