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Our tips for ensuring you wake up feeling refreshed

Are you glued to your bed in the morning, hand perpetually hovering over your alarm? You’re definitely not alone as most of us find it difficult to roll out of bed in the morning, let alone feel like our usual selves until at least 10am. That’s why in day 5, we are going to go over a few tips to help you wake up feel bright, refreshed and reenergised!

Why do I feel so groggy in the morning?

Do you find that getting up in the morning is a constant battle? You’re not alone as it seems the majority of us wrestle with getting out of bed and find ourselves waylaid by feelings of disorientation and tiredness for a good chunk of the morning. This lethargy or ‘grogginess’ as it is popularly known is actually officially termed as ‘sleep inertia.’ Sleep inertia is typically described as a sensation of slowness that impairs our motor skills and ability to concentrate, even on the simplest of tasks. Normally it last for around 15-30 minutes but for some, this feeling can drag out for much longer. In these cases, it can be difficult to cope and knowing how to wake up refreshed can seem like an insurmountable challenge.

That’s why today we are here with our top tips for fighting grogginess and getting back your energy in the morning!

1 – Stop hitting snooze!

If you wake up feeling tired the chances are your hand immediately gravitates towards your alarm – after all, another 10 minutes couldn’t hurt, right? Well, as it turns out, if you’re persistently hitting snooze you might just be making things worse for yourself.

Alarms in general aren’t great for your sleep patterns –often they wake you up right in the middle of a sleep cycle which can be conducive for sleep inertia anyway! However, when you hit snooze, you’ll be more inclined to enter a new sleep cycle when your head hits the pillow, meaning you’ll be roused from a deeper phase of sleep!

It also sort of defeats the purpose of having an alarm in the first place – aren’t you supposed to be trying to train your body to get up at the same time every day? Instead of hitting snooze, force yourself to get up or invest in a Sunshine alarm clock that works by gently filtering light into the room, gradually waking you up rather than jolting you immediately out of sleep.

2 – Let in the light

Your circadian rhythm is heavily influenced by light – when your eyes register bright light, such as sunlight they send a message to your hypothalamus which then stimulates the release of steroid hormones such as cortisol, helping you to feel more awake.

That’s why, if you’re feeling a bit out of sorts in the morning, we would recommend opening your bedroom curtains or even wandering outside for 5 or 10 minutes. Not only will this expose you to more sunlight and boost your production of vitamin D, it also gives you the chance to get some fresh air.

A little fresh air can actually go a long way as research has demonstrated that spending some time outside can increasing your energy levels, fighting off feelings of fatigue!1

3 – Have a nutritious breakfast!

If you hit snooze one too many times, you will probably feel that you don’t have enough time to have a proper breakfast. The truth is that for many of us in the morning, breakfast is no longer a priority. Nowadays, most of us have the most important meal of the day at our office desks or on public transport.

However, breakfast is really important for boosting your energy and helping to rebalance your blood glucose levels after a night of sleep. Ideally you should be aiming for a good balance of complex carbohydrates, proteins and healthy fats as this will help to keep you fuller for longer and prevent any untoward snacking during the day.

4 – Drink some water

If you’re feeling tired or drowsy in the morning, coffee or tea is probably your go-to beverage of choice. You have to consider though, that your body has been deprived of fluids for over 8 hours so you’re probably a little bit dehydrated.

If you don’t get some proper fluids into you, this may have an impact on your energy levels throughout the day. Drinking a glass of water is a good way to kick-start your morning – you could even add a slice of lemon to some slightly warm water for an extra detox!

5 – Do some gentle exercise

Once you’re hydrated, it might be a nice idea to try some light exercise. It doesn’t have to be anything too intense – after all, you probably don’t have the time to go for an hour long gym session before work! However, there’s nothing stopping you from doing a few gentle exercises at home to help perk you up before you head out.

According to the Huffington Post, exercising in the morning can give you an extra burst of energy, encouraging the release of endorphins, happy hormones, as well as increasing your mental clarity!2 Exercising on an empty stomach can also promote your metabolism, helping you to burn more fat whilst also supporting your sleep patterns – win-win! As I mentioned, start simple – you can check out our get active videos here for some inspiration!

6 – Support your natural sleep patterns!

Your body likes routine – it likes to know what is happening and when. If your sleeping patterns are all over the place then your body won’t have a clue what’s going on and you’ll wind up feeling exhausted in the morning as result.

One of the best things you can do to beat morning fatigue is to establish a regular sleep pattern at night; go to bed at the same time each night, even at weekends, and avoid stimulants like sugary foods, caffeine or intense exercise. If you find that stress is keeping you up at night, you could try our gentle sleep remedy Dormeasan, which is particularly useful when it comes to calming a restless mind.

7 – Try our Balance Mineral Drink

If all else fails and you still find yourself sitting at your desk, droopy eyed and heavy-headed, you could try Balance Mineral Drink.

Balance Mineral Drink is great for fighting fatigue and is a wonderful alternative to caffeinated beverages, helping to make you feel more awake first thing in the morning!

1https://www.sciencedirect.com/science/article/pii/S0272494409000838

2https://www.huffingtonpost.com.au/2016/04/26/exercise-in-morning_n_9775506.html