6 Fatigue-Fighting Hacks to Supercharge Your Mornings!


We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up with coffee.

But over-caffeinating can leave us tense and anxious (not to mention perpetually running to the bathroom).

There’s a better way to banish morning fatigue and get on with your day with the energy you need.

1. Drink a glass of water first thing.

Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions.

2. Don’t hit snooze — at all.

Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.

The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.

3. Eat breakfast to spark your energy.

The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.

Food is fuel. Give your body some calories to put it into action at the start of the day.

Build a fatigue-fighting breakfast instead. Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.
Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.

4. Drink less coffee.

That’s right, we said less coffee — but not none! Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day.

One review of 41 studies found that although caffeinated energy drinks increased alertness and improved mood for several hours, participants were often more tired than usual the following day.

5. Exercise in the morning.

Sure, when you want to crawl back into bed, exercise may sound pretty unappealing but it may be exactly what your body needs to get help booting up. Research consistently correlates aerobic exercise with reduced fatigue.

See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.

6. Go deeper with mental health.

If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.

The only way to know, however, is to track your mood or see a professional.

Key questions about your mental health.

Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.

Make an effort to go to to bed and wake up at the same time even during the weekends to see if you can banish the midmorning slump.