If you hit the snooze button more than once each morning and then have to force yourself to roll out of bed, you need a morning jolt of energy to get you going. What you eat and the rituals you adopt as part of your morning routine all play a role in how energized you feel. The amount of physical activity you get throughout the day also has an impact on how much energy you have when you wake up. With some changes, you might not hit the snooze button any more.
Eat a healthy breakfast that includes carbohydrates, lean protein and fiber. These nutrients fuel your body so you have the energy you need to get going. Try a scrambled egg with whole-wheat toast and a piece of fruit or plain low-fat yogurt with whole-grain granola and fruit.
Drink a glass of water before starting your day. Because your body is made up of about 70 percent water, you need plenty of it to keep your muscles moving, your blood flowing and and your brain functioning. Hydrating your body first thing in the morning supports these processes, which gives you the energy to get going. As a bonus, drinking plenty of water throughout the day encourages the production of serotonin, a chemical in your brain that helps regulate sleep and mood. A good night's rest can promote better energy levels in the morning, according to F. Batmanghelidj, author of "Water for Health, for Healing, for Life: You're Not Sick, You're Thirsty!"
Exercise on most days. According to MayoClinic.com, regular physical activity builds muscle strength and increases your endurance. Exercise also encourages your heart and lungs to work efficiently. Go for a brisk morning jog, take your dog for a walk or practice yoga poses at home for an energy boost.
Get plenty of quality, restful sleep. Aim for at least seven or eight hours, so if you get up at six o'clock, you'll need to head to bed between 10 and 11 o'clock the night before to reach this goal. Make your room as comfortable as possible with dim lighting, soft bedding and a comfortable temperature.
Let natural light into your home. Open your curtains or blinds a small amount so the sun can shine in. This helps regulate your melatonin production, according to the Help Guide website. Melatonin production is essential for your sleep-wake cycle, which when well-regulated helps you get better sleep so you feel more energized when it's time to get up.
- Nutrition Journal: Impact of Breakfast on Daily Energy Intake -- An Analysis of Absolute Versus Relative Breakfast Calories
- Help Guide: How to Sleep Better
- Water for Health, for Healing, for Life: You're Not Sick, You're Thirsty!; F. Batmanghelidj
- MayoClinic.com: Exercise: 7 Benefits of Regular Physical Activity