Waking up tired is no fun. And you’re not alone if you’ve been left wondering how to shake off the sluggishness. So what’s the secret? Get moving.
Curiously, exercising in the morning can help you to feel more energised throughout the day and you’re more likely to get a good night’s kip, too. Don’t worry if you’re not the morning type, though. We’ve got some easy peasy energy boosters right here (no burpees, we promise).
ditch that dozy feeling
If you struggle to peel open your eyes even if you’ve had plenty of zzz’s, you might have something called sleep inertia. We’ll let our sleep expert Dave Gibson explain: “If your alarm goes off when you are in a period of deep sleep, you will wake up temporarily groggy or tired. That’s called sleep inertia.”
The good news is that it’s completely normal and there are easy ways to combat that groggy feeling. Dave says: “If you have a set time that you have to be up for work, try tweaking your bedtime so that it’s slightly earlier every night, in 10 minute steps, until you start waking up feeling fresh and alert at the end of a sleep cycle.”
What we eat can also play a part. Don’t hate us, but too many carbs late into the evening can be the culprit of a tired morning after. By eating earlier if you can, you’ll give yourself the best possible chance for a deep and restful slumber. Check out our best snooze-worthy foods to get clued up on how food can support your kip.
start the day right
Moving your body in the morning can set you up for the day and help you to get a good night’s sleep, too. How? Well, to delve into the more sciency stuff, getting physical in the morning helps to get everything pumping. It’s also shown to boost all of those sublime endorphins.
According to Dave, “Your body will benefit from morning exercise as you’re increasing blood flow and this brings oxygen and nutrients to your joints, muscles and organs. If it becomes a regular habit, it can also encourage you to wake up at the same time everyday which is great for your body clock and sleep.”
Prefer to exercise in the evening? No sweat. A stress-buster exercise after dinner can still work wonders for your mind and body, but don’t leave it too late if you can help it, says Dave. Late night exercise increases body temperature and releases adrenaline, leading to a less than satisfying snooze.
top notch energy boosters
Try these 3 simple exercises to help you kick-start your day.
- get stretchy A morning stretch is a great way to get your body going. According to Dave, “I recommend not looking at work emails or texts first thing. Instead, open the curtains or blinds and get natural light in as soon as possible. Then do your stretches, have your breakfast and ease into the day.“ Luckily, we have a nifty stretch and flex guide that gets your body moving in all the right places. Not only is it gloriously easy to follow, but it’ll take just a few precious minutes out of your morning. Nice.
- work your core A strong core (those muscles around your tummy) is key for good posture. And working it out will get your heart pumping quicker than a cup of coffee* (*well, we think so anyway). We recommend trying a plank. To start, get into a press-up type of position with your elbows on the ground underneath your shoulders. Make sure your back is flat and your head and neck are level. Then as you start the plank, drive your elbows into the floor and squeeze your bum and core muscles. Hold this position for 30, 60 or 90 seconds.
- get outside Whether you fancy a walk or a run, fresh air, vitamin D and a healthily raised heart rate are your morning tonic for a top notch day. Being outside also has loads of lovely benefits for your noggin but can also help you sleep like a baby come nighttime, too.