If your days are packed with activities and commitments, you need enough energy to keep you going the whole day, with some to spare. So, why do you feel tired before lunch? You might blame it on too many commitments, but it could be the way you start your day. What you do when you wake up sets the tone for the day and determines your energy level and attitude. Here are seven mistakes that may keep you from being as energetic as you could be.
You’re Not Opening the Curtains as Soon as You Wake Up
If you get up early, the sun may not be up when you open your eyes but open the curtains or blinds anyway. Studies show that exposing your eyes to light early in the day, before noon, is linked with better health and mental well-being. Natural light early in the day helps set your internal biological clock and circadian rhythms. It’s this clock and the rhythms it controls that determine when your body releases hormones that help you sleep and affect your energy level, mood, and mental health. The earlier in the day you get that light, the better. If possible, go outside and take a walk so you get the light directly rather than through glass.
You’re Not Hydrating Enough
After 7 or 8 hours of sleep, your body needs hydration. The first order of business after awakening is to drink a full glass of water to get a jumpstart on hydration. Studies show many people walk around in a mildly dehydrated state, and what are the consequences of even mild dehydration? A low energy level. Plus, some people experience brain fog, lack of focus, and a mild headache. Some experts believe people should drink half their body weight in ounces of water each day. At the least, start the day with a big glass of water and drink more throughout the day. It could pay off with more energy, improved focus and productivity.
You’re Not Prioritizing Sleep
Are you staying up late to catch the late-night television shows or scroll through the news on your smartphone? Your best bet is to use that time to get extra shut eye. Sleep deprivation doesn’t just zap your energy level the next day, it can lead to a myriad of health problems. Studies show it can lead to weight gain and increases the risk of health problems, including cardiovascular disease and type 2 diabetes.
Also, problematic is exposing your eyes to blue light at night by spending time with devices like your smartphone or tablet that emit blue light. Light of this wavelength reduces the release of melatonin, a hormone that sets your biological clock and helps you get a good night’s sleep. Melatonin is also a powerful antioxidant that plays a key role in cell and tissue health. So, sleep to boost your energy level, but also for your health.
Your Breakfast Needs an Overhaul
What’s your go-to breakfast? Hopefully, it’s not a bagel and coffee. Bagels and other foods made with white flour cause a rapid rise in blood sugar and insulin, followed by an equally quick fall in blood glucose. When your blood glucose falls, you feel tired and hungry. One of the best ways to avoid this problem is to reduce the carbohydrate content of your breakfast and add more protein, a macronutrient that helps stabilize your blood sugar and keep you feeling full longer.
Skip the sugar and boxed cereals too, as they have a similar effect on your blood sugar and energy level. Replace the boxed cereal with a bowl of steel-cut oats and fruit. Add hemp hearts, chia, or ground flaxseed for added protein. Feed your body right in the morning, especially if you have a long day ahead.
You’re Depending Too Much on Caffeine
Most people start the day with a hot cup of caffeinated coffee. You might get a short-term energy boost from a caffeinated beverage, but your brain adapts quickly to caffeine, so the energy boost becomes more muted. When that happens, you drink more. Then, if you try to cut back on coffee, you develop mild caffeine withdrawal symptoms that might include headache, fatigue, and inability to focus. Don’t become so dependent on coffee to stay alert. Work on your lifestyle instead. Eat a more nutrient-dense diet and make sure you’re getting adequate sleep and moving your body each day. Caffeine is a quick fix and gives you “false energy.”
You’re Taking It Too Slow in the Morning
After moving little during the night, your body needs movement to get the blood flowing. Start the day with a long stretch but make time to move your body before taking on the day. Set your alarm 15 minutes early, so you’ll have time for a morning walk. The fresh air and movement will enhance your energy level and reduce muscle stiffness, so you’re ready to tackle your busy day.
You’re Doing the Same Old, Same Old
Do you wake up and follow the same old routine daily? Maybe it’s time to shake things up! If you’re doing the same thing every morning, you’re living life on autopilot, and that can zap your mental and physical energy. Shake up your routine a little. Begin the morning with a walk and a little sunshine. Spend a few minutes observing nature from a window; one way to do this is to install a bird feeder. Play relaxing music while you get dressed or call someone you love and tell them how much you appreciate them. Don’t let your morning become too routine.
References:
- com. “Sunlight and Your Health”
- Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect. 2008;116(4):A160-7. doi: 10.1289/ehp.116-a160.
- “The effects of different doses of caffeine on habituation ….” 01 Sept. 1995, sciencedirect.com/science/article/pii/009130579500110I.
- “Effect of a high-protein breakfast on the postprandial ….” pubmed.ncbi.nlm.nih.gov/16469977/.
- “Short-term effect of eggs on satiety in overweight and ….” /pubmed.ncbi.nlm.nih.gov/16373948/.
- “Even Mild Dehydration Can Alter Mood – UConn Today.” 21 Feb. 2012, today.uconn.edu/2012/02/even-mild-dehydration-can-alter-mood/.
Related Articles By Cathe:
Afternoon Fatigue: 6 Ways Your Diet Could Be Making You Tired
6 Habits that Drain Your Energy & Make You Feel Tired & Unproductive
Are There Supplements You Can Take to Fight Fatigue?
How Your Brain Tricks You During Exercise and the Importance of Building Mental Toughness
Sustained Energy: How to Stop Feeling Tired During the Day
Afternoon Workouts: Is It Better to Exercise Later in the Day?
