Wake up Tired? It Can be Morning Fatigue. How to Fight It
Does waking up in the morning usually feels like a task even with 8+ hours of sleep? Do you feel tired and weak in the morning? It may be because you’re fighting morning fatigue. Fatigue is the lingering exhaustion you feel after a particular harrowing task. Sudden tiredness during the day can cause serious disruptions in your daily routine.
So if you’re thinking to yourself lately, “Why am I always tired and have no energy?” especially as soon as you wake up…well then, it’s time to look at it a little closer. Today, we’re exploring the possible reasons you are feeling tired and weak in the morning and how you can get rid of morning fatigue.
Let’s take a look at some of the common causes you’re waking up fatigued.
Causes Of Morning Fatigue
Some common morning fatigue reasons can include;
1. Caffeine Dependency
Yes, caffeine dependency can be a common concern when you wake up feeling fatigued. If it’s your habit to drink a cup (or two) of coffee in the morning, then maybe it’s the caffeine that’s making you feel tired. While caffeine can work to make us feel awake, it can also leave us feeling tired if we can’t control the amount of caffeine we consume.
2. Sleep Inertia
Another common reason for morning fatigue could be sleep inertia. The time from the moment you open your eyes between actually feeling awake is referred to as sleep inertia. This process of waking up can range anywhere from 15 minutes to an hour! While that happens, you might feel groggy and tired, but it turns out, that it’s your normal process of waking up.
3. Blue Light Exposure
Artificial lighting or blue lights might not be as harmful in the daytime hours but they can be during nighttime. After sundown, exposure to more blue light suppresses the production of melatonin, the sleep hormone. Melatonin is also essential for regulating your circadian rhythm so if you’re waking tired, then it could be the more than normal amount of blue light exposure that could be the issue here.
4. Poor Sleep Quality
Yes, you read that right. Poor sleep quality can also be a reason why you’re always tired and have no energy in the morning. Now, your sleep quality can be disrupted due to poor quality mattresses, too hot or too cold room temperature, and even any exposure to loud or unnatural noises at night. If you’re getting the right amount of sleep, but the sleep quality is poor then it could be a reason for your morning fatigue too.
5. Sleep Disorders
After ruling out the above reasons, see if you’re struggling with a sleep disorder. Sleep disorders such as sleep movement disorders, sleep apnea, and insomnia are the most common disorders that can make it harder to catch a good night’s rest. A sleep specialist can help diagnose a sleep disorder and can even help you develop strategies to fight the fatigue you feel during the day.
Easy Ways to Beat Early Morning Fatigue:
Many of us might require a caffeine boost to shrug off that feeling of tiredness, but caffeine can make us more jittery and anxious. Here listed are better ways to drive away morning fatigue and restore your energy.
1. Don’t Snooze The Alarm
The first thing we do after our alarm wakes us is to hit that snooze button. Once your sleep cycle is disturbed going back to sleep might hinder your ability to perform properly throughout the day.
To avoid morning fatigue try the 90-minute trick; set two alarms – one for 90 minutes before your desired wake-up time and one for when you wake up. This trick will not mess with your REM sleep cycle and you will wake up refreshed.
2. Drink Warm Water
Dehydration is a common symptom of fatigue and can cause mood swings in the morning. To avoid waking up sluggish, drink a glass of warm water when you wake up.
Also, keep a habit of drinking water or non-caffeinated fluids during the day to keep your body refreshed and full of energy.
3. Do Some Morning Stretches
During our REM sleep, our body becomes paralyzed so stretching first thing in the morning naturally feels good. Low-intensity exercise or yoga is one of the best ways to wake up.
If you have time or you feel like it, go for a bike ride or swimming. These exercises help to boost metabolism, stretch muscles, and restore energy.
4. Have A Healthy Breakfast
Waking up with a growling stomach is not a good way to start your day. Skipping breakfast – the first meal of the day – can negatively impact your energy and metabolism. Fuelling your body with some healthy calories can provide enough boost in the morning.
If you work out in the morning, try eating breakfast after. Whole grains and proteins are a good choice for breakfast food.
5. Get Some Fresh Air
Walking around in nature is the healthiest way to start your mornings. The morning sunlight helps you to bump up your serotonin levels and can make you feel calm and alive.
If you are not comfortable going outside, try to get some sunlight by adjusting your curtain in a certain way to help filter the first ray of sunshine.
6. Be Consistent With Your Routine
Another thing you need to keep in mind when fighting morning fatigue is to keep your morning routine consistent. You can’t start a new routine and then skip it the next day. That’ll beat the whole purpose of fixing your morning routine.
So, make sure that you follow these steps every morning if you want to feel active and less lethargic during the day.
Foods to Fight Morning Fatigue: Food that will Supercharge You
Sugar and caffeine can leave you feeling jittery and anxious in the morning. Foods rich in vitamins and minerals can provide us with a boost of energy without feeling restless and can also prevent fatigue during the day.
Listed are some of the fruits and vegetables you can eat in the morning or add to a smoothie to help fight fatigue:
1. Avocado –
Avocado is rich and full of healthy fats that help in lowering cholesterol levels and weight loss. The unique fruit is delicious and a healthy substitute for potassium. Avocado is rich in vitamins and nutrients and helps the heart, mind, and body.
2. Almonds –
Almonds are rich in proteins, fiber, and fat that can help fight fatigue and boost energy. It is one of the healthy sources of vitamin B and magnesium that can help with concentration and metabolism.
3. Kale –
Kale is rich in antioxidants, vitamins, and nutrients. The plant-based vegetable can be cooked, baked, and could be added to a smoothie as well. Kale helps in reducing weight, improving eyesight, and lowering cholesterol.
4. Banana –
This fruit is rich in fiber and potassium which also helps control the intake of sugar into the blood.
5. Dates –
Dates are a good source of potassium, calcium, zinc, magnesium, and iron. Although sweet, they are still considered a good source of providing energy.
6. Eggs –
Eggs are a rich source of vitamins and minerals. Eggs, especially egg yolks, are highly rich in nutrients and proteins. Eating eggs regularly helps in improving mood.
Waking up feeling tired and weak can disrupt our whole day and can make us feel lethargic even after a good night’s rest. By trying these above-mentioned tips and tricks you can ensure a good routine every morning and also say goodbye to morning fatigue.
Your day depends on the morning you have. A beautiful and refreshing morning will bring positivity and happiness to your daily life. So let’s start our every morning with a boost of energy and positivity!
I hope this blog helps you get rid of extreme morning fatigue. For more tips, you can write to us at email@example.com or DM Us on social media. You can also share your experiences and tricks to fight morning fatigue and tiredness in the comments below.
Stay happy, and stay healthy!
I am goona try these tips
I tried going out for some time and it worked for me. I felt totally refreshed throughout the day.
I am having morning fatigue during pandemic lockdown for no reason. What should I do?
Hello Kerin, thank you for visiting Calmsage. The mornings this year are quite difficult to manage. I've found drinking warm water the first thing in the morning very helpful as it cleanses the body's digestive system. After I wake up, I go walk for a few minutes in my garden and take in the morning sun. That alone cheers me up. Try these tips next time. I believe these will help you. For more information write to us at firstname.lastname@example.org and follow us on our social media pages.
These all tips are already part of my daily routine!
This is very important to know. Thanks
This is the only reason I don’t skip breakfast 🍳
Thanks for this blog
I used to feel lousy just after a light breakfast, these tips really helped. Thanks a ton!
I am surely going to try these tips. I loved them and I usually face morning fatigue. Thanks for sharing :)
Drink a glass of water first thing.
walking and meditation are the best things to start mornings
Snooze button is really a big problem with the alarms, one should make it a habit to get up on time.
Well, I believe everyone needs his/her own sweet time to get up from bed, however, it's good to know that how it may impact your overall day.