Updated: Jul 30
If there’s one thing we all want, it’s to wake up each morning feeling refreshed and ready to take on the day. Unfortunately, most of us don’t feel that way when the alarm goes off. In fact, some studies show roughly 72% of Americans who sleep seven to eight hours per night, wake up feeling tired three days a week or more.
While there may be physical issues going on that can affect the quality of sleep we get – like sleep apnea, acid reflux, or even seasonal allergies – there are things we can start doing today to help make our mornings more energized.
How to wake up feeling refreshed:
1. Check Your Sleep Hygiene
A great place to start is making sure your bedroom environment is set up for a restful night’s sleep. Try keeping your bedroom between 60 and 67 degrees, limit screen time at least an hour before bed, and try to not do work or other mentally-engaging activities in your bedroom – keeping your bedroom as a place reserved for resting can help induce sleep.
2. Go Outside
When we sleep, our brains produce higher amounts of melatonin (which is why some people take melatonin supplements to help them sleep). But when we wake up, our bodies need to reduce that level of melatonin production and increase cortisol production. Luckily, the blue light from the sun’s rays can help reset this hormonal balance. So if you can, step outside and soak up those rays first thing each morning and get a natural boost of cortisol.
3. Skip Afternoon Coffee
Many of us reach for an afternoon pick-me-up when we start to get that 3pm sluggish feeling, but try to skip another cup of coffee. The caffeine can stimulate cortisol production. While we want cortisol high in the morning, we want it to decrease as the day goes on to help induce sleep at night. Try something like green tea instead. There’s less caffeine than coffee allowing you to slowly wean down.
No one wants to exercise when they’re already feeling fatigued, but studies suggest it may not take much to start feeling the positive effects of a regular workout. Consistent exercise can increase the production of mood- and energy-boosting neurotransmitters, like serotonin and dopamine.
5. Eat the Right Breakfast
There are a lot of diets that require skipping breakfast. If waiting to eat breakfast makes you feel great, then keep at it. If you’re a breakfast eater, make sure you’re eating food that will work with you, not against you. Stick with foods that are low in sugar, but high in fiber and protein – like whole-grain toast with peanut butter or avocado. This balance will help prevent blood sugar spikes and dips, making you feel energized for longer.
6. Evaluate Mental Health
Studies show that sleep and mental health are very closely related. Getting inadequate sleep can trigger mental health issues but mental health issues can also affect sleep quality. Taking an introspective look at your mental health may be a great way to start processing underlying issues affecting your sleep.
Making sleep a priority is important not only so you can feel energized each morning, but it's also important for your overall health. If you’d like to learn more about how Neuropeak Pro's neurofeedback program can help improve your sleep, give us a call at 800.600.4096.
Harvard Health Publishing. “4 Ways to Boost Your Energy Naturally with Breakfast.” Retrieved from https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast
McCarthy, Niall. (2015, June 4). “Enslaved By Your Alarm Clock? Only 1 In 7 Americans Wake Up Feeling Fresh Every Day.” Retrieved from https://www.forbes.com/sites/niallmccarthy/2015/06/04/enslaved-by-your-alarm-clock-only-1-in-7-americans-wake-up-feeling-fresh-every-day-infographic/#1a8ad74c4f20