1. Drink water first thing
Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.
Pro-tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.
Exercising first thing in the morning has numerous benefits. During regular exercise, we make endorphins; a hormone secreted by the brain also known as the “feel-good” hormone responsible for our moods. Physical activity is known to naturally reduce stress which could mean a better mood, better focus, and increased overall energy!
Pro-tip: If you have a bit of time for morning exercise, take it; just 25 minutes has been shown to boost energy levels and brain function.
3. Don't skip breakfast
The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.
Food is fuel. Give your body some calories to put it into action at the start of the day.
Pro-tip: Be sure to incorporate healthy, low-glycemic carbs. Carbs keep you satiated and will keep you full into lunchtime!
4. Avoid sugar
It is important to note that not all breakfasts are created equal. A lot of people unwillingly consume too much sugar eating pastries, hidden-sugar breakfast cereals, and drinking high-sugar juices and sweetened coffee.
If you enjoy a somewhat sweet breakfast over savory, opt for natural sugars through low-glycemic fruits but limit your sugar intake as much as possible to avoid sugar spikes and drops that will undoubtedly leave you feeling fatigued.
Pro-tip: Pay attention to nutrition labels to see how much sugar you’re getting at breakfast — and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.
5. Stick to a bedtime routine
How you feel in the morning can be greatly influenced by your bedtime habits—or lack thereof. Healthy bedtime practices can be limiting screen time before bed, avoiding caffeine later in the day, and avoiding exercise too late in the evening (this signals your brain to keep active).
Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.
Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.