Do you find it challenging to get up and make the most of each day? You’re not alone – morning fatigue is a common struggle. An initial reluctance to spring out of bed is due to a natural process called sleep inertia, which allows the brain to transition gently out of sleep and into its conscious state.
lthough this almost irresistible desire to return to sleep can last for several hours, it doesn't need to stay more than a few minutes. How would your life look if you could start each day feeling energised and motivated? Here are 7 ways to limit the effects of sleep inertia and banish morning fatigue for good!
Develop a healthy sleep routine
Sleeping well is the best way to keep morning fatigue to a minimum and feel energised throughout the day. Not only are your muscles repaired while you sleep, but your brain is also cleansed of the cellular waste products that build up throughout the day. In addition to optimising your bedroom for sleep, you can improve your sleep with herbal supplements and a relaxing routine before bed.
Relax into Sleep combines medicinal herbs like valerian, lemon balm and passionflower, with magnesium for healthy nervous system function. Try this simple, 4-step routine to prepare for a great sleep:
Breathing deep into your belly primes your brain for thinking and prepares your muscles for movement
Breathe deeply upon waking
Deep breathing improves your circulation, which floods your body with the oxygen, hormones and nutrients needed for energy and conscious activity. Even while laying or sitting in bed, breathing deep into your belly primes your brain for thinking and prepares your muscles for movement while expelling toxins and carbon dioxide from the body.
Research shows that changing your breathing pattern is a great way to increase energy and restore balance to your stress response system. If you want to reduce the effects of sleep inertia further still, include a short breathing exercise in your morning routine.
Dehydration is a common cause of fatigue
Sunlight and water
Fighting morning fatigue could be as simple as drinking a large glass of water while you enjoy the mood-enhancing light of the morning sun.
According to a 2016 review of studies, seeing the sun first thing in the morning can speed up the transition between waking up and feeling fully alert. Morning sun exposure also regulates your circadian rhythm, making it easier to fall asleep at night.
While drinking more water can help you feel fabulous, dehydration is a common cause of fatigue. Drinking water when you wake up flushes out waste from the intestinal tract, helps your small intestines absorb nutrients into the bloodstream, and ensures nutrients are transported around your body effectively.
Mitochondria are the powerhouse of the cell, and the more we move, the more efficient our mitochondria become. When we move, our bodies make the energy that keeps our cells healthy, so it's no surprise that research links aerobic exercise with reduced fatigue.
However, you don’t necessarily need an intense workout to shake off that morning fatigue. In fact, if stress is contributing to your low energy, intense exercise may make things worse. When morning runs seem a little out of reach, a few quick rounds of high-knees and jumping jacks should be enough to perk you up and lower your stress.
Energise with adaptogenic herbs
While coffee is a popular quick fix for morning fatigue, caffeine is a central nervous system stimulant that can increase stress and reduce energy over the long term. In contrast, adaptogenic herbs support long-term health and vitality by restoring natural energy and buffering the mind and body against the effects of stress.
Unlike coffee, a morning matcha tea won’t cause your energy to spike and crash
Replace your morning coffee with matcha tea
Depending on coffee for energy can lead to worse sleep, more anxiety and hormonal imbalance, so it’s not a sustainable solution for morning fatigue. Unlike coffee, a morning matcha tea won’t cause your energy to spike and crash, even though it does contain a small amount of caffeine.
In addition to caffeine, matcha also contains L-theanine, which calms the nervous system and allows caffeine to work its magic without raising your blood pressure and inducing anxiety.
Not only is the combination of L-theanine and caffeine much better for your mood, energy and focus than caffeine alone, matcha also contains the vitamins and minerals that are essential for natural energy. It’s clear that matcha outshines coffee as the perfect morning beverage.
Start your day with superfoods
What you eat for breakfast can affect how you feel for hours, so it helps to avoid processed cereals and opt for nutrient-dense foods that will keep your blood sugar levels steady. The combination of plant-based protein and superfoods is the perfect recipe for a fatigue-fighting breakfast.
While overnight oats are an easy way to fuel your mind and body in the morning, adding maca powder takes your energising breakfast to the next level. Rich in essential vitamins and minerals, maca is not only great for hormonal support and improved energy metabolism, but it’s also been shown to support a healthy mind.
Mornings shouldn’t be missions impossible!
Even if you’re more of a night owl than a morning person, getting out of bed and starting your day shouldn’t feel like mission impossible. If morning fatigue is holding you back, adopting all seven of these suggestions at once might seem a little daunting. However, just trying out one or two suggestions can help speed up the process of sleep inertia and get you moving a little earlier each day.