It is quite
common to observe that Morning fatigue is normal for many of us. Every person’s
endeavour is to focus on inherent causes
to catch good quality sleep with longer hours of deep sleep. There exist ways
to energize the body and help someone feel more awake in the mornings.
Drinking water
Someone who drinks water first
thing in the morning helps provide their body with the hydration it needs to
start the day. It can also ward off any sleepiness from mild dehydration .
A common symptom of dehydration include fatigue.
When a person drinks water, it
stimulates other organs and systems in the body, and may encourage a more awakened
state.
Some people prefer a glass of
warm water, or water with lemon and cinnamon, ( இலவங்க பட்டை ) to further stimulate the body.
Stretching
Some of us perform simple stretches which help warm up the
muscles and promote circulation in the body, which could aid waking up in the
morning. Many people stretch instinctively, such as moving their arms over
their head, or extending their legs in bed.
A person who takes 5 minutes
to stretch or perform some simple yoga poses may help awaken their
muscles and body.
Indulging in Exercises while one is 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 awaken the body
up faster to active motion.
Breathing exercises can stimulate the
body, as it raises oxygen within the circulation, which could make a person
feel more awake. Taking Long and deep
breaths or guided breathing meditation techniques may help someone feel in
a more awakened and an alert state.
Avoiding the snooze button
When 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, which is a 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.
Cold Bath / Shower
Cold showers in the morning may
energize and invigorate. While warm showers tend to relax the body and mind,
cold water may do the opposite.
A scientific study suggests
that an increased norepinephrine concentration occurs from having a cold
shower.
A study in North America notes
that cold water causes the deeper tissue blood vessels to dilate, which
increases heart rate, blood flow, and circulation. Therefore, cold showers may
stimulate the body to wake up and be more alert, causing a person to feel
energized.
If a person does not wish to have
a cold shower, they can splash cold water on their face. This may produce a
similar stimulating effect.
Some scents tend can quickly make
a person feel awake or brighter, though effects vary from person to person.
Simple smells such as brewing coffee,
Tea, fresh peppermint, or lemon zest may
help energize someone almost instantly.
An animal study in Evidence based Complementary and Alternative Medicine suggests
that some smells may help reduce fatigue , including essential oils of:
- rosemary
- peppermint
- orange
- clove
While the study focuses on
sluggishness from exercise fatigue, the same oils may help invigorate someone
in the morning.
Eat a lighter breakfast
While breakfast is important to
energize the body, it may have the opposite effect if someone eats a large
meal. People who consume a big breakfast may notice they feel more sluggish as
the body digests their meal.
They may also rely on stimulants,
such as caffeine, to give them energy.
A smaller and healthful breakfast
may help people start their day quicker and sustain their energy levels. They
could try porridge, cereals, eggs, fruits, and vegetables.
Avoiding stimulants
Stimulants are a simple way to
get an energy boost in the morning. Caffeinated drinks, such as coffee and tea,
are popular breakfast choices because they are effective.
However, many people can
experience a caffeine crash after a few hours, and energy levels may drop to
even lower than before.
A study in Open Access Journals of Clinical Trials notes that while cognitive abilities can receive a
boost with caffeine, these levels reduce around 5 hours afterward. This could
encourage someone to consume higher quantities of caffeine to stay awake or
alert.
This can also affect sleep for
that evening, and result in more fatigue the next morning.
While it may seem difficult at
first, a person who avoids stimulants in the morning may have more natural
energy throughout the day.
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.
The best way to ensure someone
gets energy in the morning is to ensure good sleeping habits. People who wake
in the morning and feel tired may wish to look at their nighttime routines, and
make changes to help them get better rest.
Some research suggests that more
than a third of adults in the United States do not get enough regular sleep.
- sleeping
between 7-9 hours every night
- avoiding
sources of bright lights and loud noises, such as televisions, computers,
and mobile screens
- turning
off all bedroom lights
- listening
to the body’s sleep signals
- going
to bed and waking up around the same time every day
- trying
a relaxing routine, such as a warm bath, or reading
- avoiding
stimulants or exercises shortly before bedtime
Conclusion
There are several ways to help
someone get more energy in the morning. While these tips will work for many
people in the short term, it is important to create long-term habits that help
them feel energized throughout their day.
A person can practice a
combination of good sleep habits and morning routines to help them muster
enough energy in the morning, thereby reaching the path of uninhibited success,
fame and richness.
Content courtesy: MEDICAL NEWS TODAY
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