I used to be the person who couldn’t function if I didn’t get at least 12 hours of sleep a night. I was also the first person to hit snooze or just not hear the alarm at all. My husband used to have to call me, on the phone, every morning to make sure I was awake. I just couldn’t get it going in the mornings. But, all of that has changed for me and I couldn’t be happier about it! Here are my top 4 ways to boost your energy in the morning.
1. Keep a Sleep Routine
Keeping a sleep routine is one way to boost your energy in the morning. What is a sleep routine? Well, for me, it’s going to bed around the same time every night and getting up at the same time every morning. My bedtime is generally between 9 and 10 pm every night (yes, even on the weekends) and my alarm goes off at 5 am every morning (not on the weekends). Even when I get to sleep in on the weekends, I’m usually up by 7 ready to go. What works for me may not work for you and that’s OK. Listen to your body and do what it needs. If you need to go to bed earlier, go. If you can stay up later, do it. Tune in to your body every morning to see how you feel and adjust your sleep routine accordingly.
2. Don’t Hit Snooze
This was SO hard for me in the beginning because I’m the queen of the snooze button! Even when I moved the alarm across the room, I found myself getting out of bed, hitting snooze or turning it off entirely, and climbing back in bed. I’m a die-hard sleeper, y’all. Hitting the snooze button disrupts your sleep and often leaves you feeling more tired in the end. I no longer keep my alarm on the bedside table but I don’t have it across the room either. I have to get out of bed to turn it off and it’s been working. There have still be times when I’ve climbed back in bed but not many.
Yep, exercise will boost your energy in the morning and may even suppress your appetite and make you more productive throughout the day! This doesn’t have to be balls to the wall circuit training or Cross-Fit; just something to get the blood flowing. Yoga or Pilates will do the trick. Even just taking a brisk 20 minute walk will do it. Feeling ballsy? Go hard for 5 minutes and see how your body thanks you. It’s an amazing feeling to know you’ve done something for YOU first thing in the morning. Your body will thank you and love you for it all day!
4. Eat a Protein Breakfast
I’m not going to lecture you on eating breakfast but I will say that adding protein to your breakfast is a great way to boost your energy in the morning. This is especially true if you exercise because you need to refuel your body. For many of us, breakfast consists of coffee and something quick and starchy because we’re usually running short on time. Some great sources of protein are eggs, nuts, and lean meats. As a rule, for me, I stay away from turkey sausage and bacon because they have more sodium than “regular” breakfast meats. Obviously, the choice is yours; just make sure you’re getting some protein.
So, what does a typical morning following these suggestions, look like? This is every morning for me…
- 5 am wake up & coffee
- 6 am breakfast of 1/2 c of egg whites and 1 whole grain English muffin with 1/2 Tbsp of unsalted butter (real butter)
- 6:30 am morning routine (washing my face, brushing my teeth, sunscreen, etc)
- 6:45 am out the door to walk 5+ miles
Some of you may feel like I have more time because I work from home. Well, guess what? I have the same 24 hours that you have but I may use them differently. My health is a top priority for me so I make damn sure I get my 5 miles in every morning, weather permitting. You may not want or need to walk 5+ miles and that’s OK; do what’s best for you and your body will love you for it. Always, always, no matter what, do what’s best for your body!