You perhaps watch how people or you yourself try to fall back asleep, they are unlikely to feel the benefits of rest, and may instead experience sleep inertia. This is the feeling of confusion and fatigue after waking up.
Get some sunlight. A person who takes in sunlight after waking up, for example, during a morning walk, may feel more energized. This is because the short wavelength blue light found in sunlight stimulates the brain.
A study in the Journal of Photonics notes that this short wavelength light is important to suppress melatonin in the brain, which is a hormone that makes a person sleepy.
If you do fall short on shut-eye, take a brief afternoon nap. Napping restores wakefulness and promotes performance and learning.
A 10-minute nap is usually enough to boost energy. Don’t nap longer than 30 minutes, though, or you may have trouble sleeping that night. American Academy of Sleep Medicine have carried out research work that a nap followed by a cup of coffee may provide an even bigger energy boost.
During your first trimester, fatigue is at least partly due to changing levels of pregnancy hormones. You’ll perk back up in your second trimester, but that renewed energy likely won’t last long.
Eating a hearty and healthy breakfast will give the energy to get through the day so don’t forget to eat even if you’re in a rush or running late. However, you can try to avoid foods with added sugars as they may trigger a glucose drop and leave you feeling weary.
Another study published in 2010 in the Nevada Journal of Public Health studied the connection between carbohydrate intake and fatigue and showed a direct relationship between the two. Additionally, it said that a low-carb diet would improve cognition and mood.
But if you’re working out in the morning, remember to eat after, not before. This will (a) burn more calories, (b) boost your metabolism, and (c) help you avoid an unsettled stomach.
Go to the bathroom and wash, shower or shave immediately, before doing anything else. Try to focus on what you are doing, not allowing your mind to go somewhere else. This would help you increase your alertness and sharpen your attention.
Stretch out your tired body with together a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed and reactivating them releases energy-stimulating endorphins.
If you have a bit of time for morning yoga, take it; just 25 minutes has been shown to boost energy levels and brain function.
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.
Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full 8 hours.
A person who takes in sunlight after waking up, for example, during a morning walk, may feel more energized. This is because the short wavelength blue light found in sunlight stimulates the brain.
Cold showers are reported to reduce sick-day absences from work. If you don’t want to take a full shower, a splash of cold water on the face, to signal a temperature change to your body, may also do the trick.
When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.
When you wake up every day, you have two choices. You can either be positive or negative, an optimist or a pessimist. I choose to be an optimist, as it is all about a matter of perspective.
Don’t hit snooze because that beloved button on top of your alarm clock may not be so helpful after all. However, after spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.
You are only as old as you feel, the saying goes. But what if you feel old, tired, and rundown? Fatigue is a common complaint, especially after people hit middle age. Fortunately, there are plenty of simple ways to boost energy. Some even slow the aging process. Here’s how to refill your tank when your energy levels sputter.
i. Rule out health problems. Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea.
ii. Consult your doctor if you feel exhausted. Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.
iii. Get moving. The last thing you may feel like doing when you are tired is exercising. Studies prove that exercise has consistently been linked to improved vigor and overall quality of life and people who become active have a greater sense of self-confidence. Exercise also improves the working efficiency of your heart, lungs, and muscles, further reserve has it that it’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”
iv. Although almost any exercise is good, yoga may be especially effective for boosting energy which improves in clear-mindedness, energy, and confidence. It’s never too late to try, either.
Healthy breakfast could help people start their day quicker and sustain their energy levels. They could try oatmeal, cereals, eggs, fruits, and vegetables and much more.
I know of people who find it difficult to get out of bed in the morning, and when they finally get up, they are slow in everything they do. You cannot talk with them, and they can hardly think, because they are still sleepy. It takes them quite a while to wake up fully.
Fatigue is a common complaint, especially after people hit middle age. Fortunately, there are plenty of simple ways to boost energy. Some even slow the aging process.
With a little effort, you can beat the sleepiness of the morning, and start your morning with energy. You can feel fully alive, awake and in control of your life.
Quick exercises while tired may not sound appealing, but it can stimulate the body, get the blood flowing, and help make a person feel more alert. The workout does not have to be intense. Simple activities, such as a short brisk walk, dancing to music, or even a few jumping jacks, can help get the heart and breathing rate up, which can wake the body up faster.
When a wave of nausea hits, try left nostril breathing, which calms the nervous system. Gently block the right nostril, and breathe calmly through the left nostril only for a few minutes, both for inhalation and exhalation.
Avoiding the snooze button. If someone wakes up to an abrupt alarm, the temptation to snooze for a few extra minutes may feel good, but it could make them feel more tired when they wake up again. As they try to fall back asleep, they are unlikely to feel the benefits of rest, and may instead experience sleep inertia.
This is the feeling of confusion and fatigue after waking up. For many people, it may be better to immediately get out of bed and start their day when the alarm clock goes off. If this is difficult, a person can try to keep the alarm out of reach from the bed. If they place the alarm across the room, they will be less likely to snooze, as they physically need to get out of bed and turn it off.
If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. Like I have earlier said, contact a medical practitioner.
