Expert-Approved Ways to Wake Up Energized Each Morning

You’re not alone if you constantly feel sluggish in the mornings, regardless of how much sleep you get. Many older adults experience fatigue when they wake up. Fortunately, there are simple solutions to combat morning fatigue effectively. Experts suggest three regular habits that contribute to activating sleep-enhancing hormones to help you wake up in the morning with renewed energy.

Start the Day With a Morning Walk

Engaging in physical activity during the day positively impacts your sleep quality. Taking a morning walk, for instance, helps improve your ability to reach deep levels of slow-wave sleep (SWS) at night, which is crucial for restoration. Additionally, after you wake up, a stroll in the sun can help reset your body clock, making you feel more awake instantly. So, make it a point to move your body and soak in some sunlight at the start of the day.

End the Day With Cherry Juice

Getting adequate sleep is vital for combating morning fatigue when you wake up. Aim for seven to nine hours of uninterrupted sleep each night to decrease the level of the drowsiness-triggering chemical adenosine in your body. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. Also, try drinking cherry juice before bed. Research suggests that the melatonin content in tart cherries can help improve insomnia symptoms.

Eat a Nourishing Breakfast

Breakfast plays a vital role in combating morning fatigue. Opt for a low-sugar high-carb breakfast each morning after you wake up. Top whole-grain waffles with fresh berries or prepare steel-cut oatmeal with melted peanut butter and cinnamon. According to studies, complex carbohydrates like these take longer to digest, helping to stabilize blood sugar levels and boost alertness. A complex carb-filled breakfast works as a gentle alarm clock to wake up your body and mind, shaking off morning brain fog with every delicious bite.