If you are searching for how to have more energy in the morning, you are definitely not the first person. Many people struggle to operate in the morning. Whether you go to bed too late or you wake up in the middle of the night, a lack of energy in the morning is a very common problem.
It is not healthy to ignore sleeping problems. Sleeping is a critical component to your lifestyle and gives you the ability to operate on a daily basis. If you ignore your sleeping problems, it can lead to major health issues. If you are regularly tired, fatigue and have no energy in the morning, you should think twice about it.
Why You Have No Energy in the Morning
There might be a number of reasons why you have no energy in the morning. If you go to sleep too late at night, your body won’t have the proper amount of time to catch enough sleep.
Getting to bed at an early time is recommended if you have trouble sleeping. This gives you ample time to relax, catch your breathe and release any stress you have before trying to fall asleep at night.
Common Causes of Poor Sleep
If you’re like most people, you likely deal with stress on a daily basis. Stress is a common cause of people losing sleep at night and often keeps people up at night with endless thoughts.
Another reason for a lack of energy in the morning might be due to sickness. Even the common cold can cause your body to get fatigue and lack the normal energy levels you need in order to function properly. Vitamin-C, natural fruits and vegetables all can help improve your immune system to fight sickness.
If you work out regularly, your body might just need extra rest to recover. This is a good type of fatigue to have in the morning, but should be taken care of during your sleep cycles. If you are not sleeping enough to get enough rest and recovery, you need to take action and get yourself into a better sleeping pattern.
How to Sleep Better
The key factor in getting enough sleep is putting yourself in the right sleeping environment. The right sleeping environment requires a few things including a comfortable mattress, a supportive pillow, a very dark room and a comfortable room temperature.
Eliminate Blue Light Before Bed
Be sure to put your phone, tablet, computer or any devices with blue light. Blue light can cause your eyes to become weak and according to Harvard, it also suppresses melatonin levels in your body. Help yourself and stop scrolling on your phone for hours with no end in sight. Try to put down your devices about 30 minutes prior to getting into bed. This will give your eyes ample time to rest before going to sleep.
Find a Comfortable Mattress and Pillow
A comfortable mattress cannot be overlooked. When you are shopping for a new mattress, be sure to test out different models to see what fits your body best. Some people prefer soft cushiony mattress while others rather sleep on a firm mattress. A common misunderstanding people have is what kind of pillow is best for their sleeping style. It is recommended to invest in a good pillow that gives your head and neck support. Although people like to go for soft, fluffy pillows; they are not always recommended. Firmer pillows offer your neck the extra support it needs.
When you prepare your sleeping environment the right way, you will be able to give yourself quality sleep with no interruptions. Eliminating disruptions during sleep will assure you reach each stage of sleep.
If you are unfamiliar with your sleep stages, it is helpful to know the difference so you can get enough quality sleep. There are two basic types of sleeping patterns: rapid eye movement (REM) sleep and non-REM sleep. Each type of sleeping pattern is linked to specific brain waves and neuronal activity.
While you sleep, your body goes through sleeping cycles with different non-REM and REM stages. This happens several times throughout the night and gets more intense with deeper sleeping periods occurring towards the end of your sleep in the morning.
Stage 1 of non-REM Sleep
The first stage of non-REM sleep is short with light sleep and transition periods leading into the next stages of non-REM sleep. This is the brief period of time when you are transitioning from awaken state into a restful sleep. While you are ‘dozing’ off into stage two of non-REM sleep, your heartbeat will slow down along with your breathe and eye movements. While your brain wave lengths slow down, your muscles begin to relax and you will drift into stage two of non-REM sleep.
Stage 2 of non-REM Sleep
As you transition into the second stage of non-REM sleep, you enter a deeper sleep with an even slower heartbeat and your muscles relax even more. During this period, your body temperature drops and your brain waves slow even further with slight sparks of activity. When you are in stage two of non-REM sleep, you spend more time in this cycle than any other sleep stages.
Stage 3 of non-REM Sleep
As you begin to flow into stage three of non-REM sleep, your body will fall into its’ deepest relaxation periods with your heartbeat and breathing slowing down tremendously. This is the sleeping period where your body goes into the deepest stage of sleep that recharges the body the most. During this period, your body becomes so relaxed that it might even be difficult to get awoken. This is the reason why waking up too soon, perhaps mid-stage 3 of non-REM sleep where your body does not get enough quality sleep.
While stage three of REM sleep recharges the body, REM sleep gives your body the deepest levels of rest. REM sleep begins roughly 90 minutes after you start falling asleep. As you enter REM sleep, your eyes begin to move rapidly while your eyelids are closed. Most people don’t realize your eyes move so fast during sleep, but that is one of the main effects of falling into deep sleep. During this stage of sleep, your heart rate increases and your breathing gets faster. It’s during this sleep stage that you dream the most.
Create More Energy in the Morning
A great way to create more energy in the morning is to set your alarm 5 minutes ahead of schedule to give your self that extra cushion of time to get your day started. This allows you to wake up slowly and not rush into things. When setting your alarm, pick your favorite song to get you off to a positive start. You will jump out of bed singing your favorite song.
Although you might be squeezed for time in the morning, making time to take your shower bright and early is always a good way to kick start your day. Showering in the morning is a good way to cleanse your body with cold or warm water.
Cold water showers are beneficial for you because they promote blood flow and heighten your senses. Cold water showers suck, but they certainly can help give you a nice jolt in the morning.
While cold water showers aren’t the most pleasant, warm water showers are still permitted. Instead of letting the warm water hit your body without washing yourself, be sure to be efficient so you can continue propelling your morning forward.
Maintain More Energy Throughout the Day
If you notice yourself losing energy through your day, you might be wondering why. There could be many reasons why you lose steam throughout the day. One of the first suggestions is to review your diet and what you are eating.
The food you eat naturally has a major affect on your body and how it operates. Processed foods are fatty, high in calories and cause your body to move slow. Although processed foods might taste good and give you a short period of satisfaction, they are filled with fake preservatives. Processed foods are high in sugar and can cause health issues for many people.
Foods to Promote Better Sleep
There are many other healthy food options you can choose from that will help promote better sleep. Eating wholesome diets with lean meat, vegetables and fiber will allow your body to function better.
Almonds are a very healthy snack to eat that promotes better sleep and many other health benefits. Along with almonds, dark chocolate has been known to promote sleep. Dark chocolate contains serotonin which naturally helps your body relax.
Warm water or milk is also a common way you can relax. While warm milk is helpful, warm water is a healthier, lighter option to choose from. Warm water helps promote digestion and hydrates your body for a good night sleep.
Quality Sleep=More Energy in the Morning
It’s very simple to get more energy. If you take the proper steps to insure you are getting quality sleep and eating a well balanced diet, your body will adapt to better sleeping habits. You can’t fake a good night sleep and you can’t take shortcuts towards more energy.
Do yourself a favor and setup a good sleeping environment. You will thank yourself when you are well energized in the morning and continue strong throughout the day. If you can build a habit of sleeping better, you will start noticing many other health improvements throughout your life.