7 Easy Ways to Fight Morning Fatigue and Supercharge Your Day

Do you hit snooze over and over again each morning? One of those “don’t talk to me till after 10:00 am” people? Maybe this describes your significant other. In any case, we’ve put together some sure-fire ways to help you beat the morning blues, and you’re not alone. On average, about 60% of people say they have trouble sleeping or waking in the morning. The odds are that one of these will help.

1) De-caffeinate


Coffee or some kind of energy drink is most people’s ‘go-to’ in the mornings. However, all the caffeine can leave you jumpy and anxious. Too much caffeine can affect your REM sleep, dehydrate you, and cause mid-day crashes, which leave you needing more to get through the day. It may be time for a change or at least lean on some new methods.

2) Hydrate


Another common reason people feel sluggish in the morning is dehydration. We just learned that caffeine can dehydrate you, and most of us already don’t drink enough water. Try drinking water before you sleep and keep one on the nightstand if you wake up in the middle of the night. If this doesn’t do the trick, try upping your water intake throughout the day.

3) 90 Minute Snooze

The snooze button may seem harmless, but studies show that’s not the case. Continually hitting the snooze button can lead to something called fragmented sleep. This actually breaks up your natural sleep cycles, affecting your ability to perform throughout the day. Doctors say to complete a sleep cycle, you need 90 minutes. Instead of hitting that sleep button every 5-10 minutes, set two alarms.

Woman waking up in the morning and dreading the alarm clock

Set the first alarm at 90 minutes before waking and the second for when you need to wake-up. Using this 90 minutes technique, you’ll allow your body to get in and out of “REM” – or the deep, dreamy state of sleeping – and avoid fragmented sleep.

4) Stretch It Out

Ever wonder why stretching your arms feels so good in the morning? While you sleep, your muscles are resting too. Studies have proven that stretches or exercise in the morning release endorphins that supercharge your system. Taking just 15-20 minutes in the morning to stretch can increase energy and brain activity throughout the whole day. Even 10 minutes can give you the same boost as a cup of coffee.

5) Just, Like, Chill-out …


Studies have shown that cold showers in the mornings actually reduce an employee’s sick-day absences. There’s a reason your parents always said splash some cold water on your face. It’s the act of changing your body’s temperature that jump-starts the body.

6) Fill-up the Tank


We can’t say that breakfast is the most important meal, but studies have shown that eating even just something small makes a difference. It’s essential to break the fast you experience overnight. If you don’t put something in the tank in the morning, you won’t have any fuel for your body to pull from.


Skipping a small, light breakfast can not only affect your energy but also your attention span. Make sure you eat something before your day gets going.

7) Soak Up the Sun


Most people just wake up, drive to work, then spend their whole day working inside. Before you go to work next time, try spending only 5 minutes out in the sun while you drink your coffee. Research has proven that sunlight increases serotonin levels, which will help you get a good night’s rest. Getting some sun also boosts your mood and endorphins. Try taking your next lunch break outside. See if you notice the energy boost to help grind out the rest of your day.

You can beat the morning blues. Try making any of these changes to jump-start your daily routine.

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