Have More Energy in the Mornings
The Night Before: Get Enough Shut-Eye
A whopping 63 percent of Americans report not getting enough sleep during the week, according to the 2011 Sleep in America poll from the National Sleep Foundation. While it’s generally recommended that adults log seven to nine hours of sleep, not everybody fits this rule, says psychiatrist Tracey I. Marks, M.D., author of Master Your Sleep. Some people need more, others less (but no fewer than six hours or you’ll become chronically sleep deprived). How do you know the magic number of hours you should snooze? Let your body be your guide. Go to bed when you’re sleepy and wake up without an alarm clock.
The Night Before: Downsize Dinner
When and what you eat for dinner will affect your sleep. “A late-night meal will force your body to be busy digesting, which makes it tougher to drift off,” Dr. Finkelstein explains. If you experience bloating or indigestion, you’re also likely to toss and turn. Even worse, eating large meals late in the evening increases your odds of waking in the middle of the night to go to the bathroom. If you must eat late, cut back on portions and keep the meal light.
The Night Before: Be a Teetotaler
Although alcohol may relax you, it will eventually rob you of sleep. Not only is it a diuretic, which means you’ll likely wake up for a bathroom trip sometime during the night, but it also causes your brain to awaken three to four hours after you’ve finished your last drink, says Dr. Marks. If you must imbibe, take your last sip at least four hours before you head to bed.
The Night Before: Adopt a Regular Sleep Schedule
Turns out, adults are really big babies. “Toddlers who get off their sleep schedule are severely affected by the loss of sleep,” says Dr. Marks, “and that’s exactly what happens with adults.” Erratic shifts in shut-eye disrupt your circadian rhythm, which in turn decreases sleep quality. Yet by going to bed and waking up at roughly the same time every day—it’s okay to be within 30 to 60 minutes of those times—you train your body to be more awake in the morning.
In the Morning: Drink Up
By the time you get up, you’ve gone several hours without water and are mildly dehydrated—and that can make you feel tired,” says Nicole Kuhl, director of nutrition at Lifespan Medicine in Santa Monica, Calif. Another reason to reach for a beverage first thing? Drinking something will get your circulation going, which will energize you. Plain old H2O will do, or try this energizing quaff: Stir 1/8 teaspoon cayenne pepper, one tablespoon minced ginger and two squeezes of lemon into a glass of water. For sweetness, add a little stevia.
In the Morning: Break the Fast
“Breakfast is the one meal you have to have,” Kuhl says. It supplies glucose to the brain, revving it up for the day’s activities. Breakfast also helps stabilize blood sugar levels; if they’re low, you’ll feel fatigued. What type of food you eat, though, will depend on your body. While some people perk up with protein-based meals, others do better with a carb-based meal (think oatmeal). Experiment to see which type of breakfast satisfies you the most.
In the Morning: See the Light
One of your first activities after rising should be getting outside in natural light for 15 to 30 minutes. “Sunlight hits the pineal gland in your brain, which reduces melatonin production,” Finkelstein says. “As melatonin levels fall, you become more alert and awake.” Unfortunately, indoor light isn’t strong enough to cause this response, but if it’s storming or dark when you get up, use a light box, suggests Dr. Marks. As you go about your morning habits -- reading the newspaper, brushing your teeth -- turn on the box.
In the Morning: Escape into Nature
When people spent at least 20 minutes a day outdoors, they felt up to 20 percent more physically and mentally energetic than people who stayed indoors, according to a study published in the Journal of Environmental Psychology. Researchers suspect that simply being in nature boosts vitality. Even a 10-minute walk in the park can pep you up.
In the Morning: Meditate
Even though your eyes are closed and you’re sitting still, meditation activates the brain. “It’s a powerful way to get blood flowing in the brain,” Dr. Finkelstein says, adding that 15 minutes is all you need. If possible, sit in front of a window where sunlight is streaming in.
In the Morning: Move It
Physical activity gets your blood flowing, giving you instant energy, Dr. Finkelstein says. Don’t think you have to run a marathon, though. Just a little activity—gardening, walking your dog or doing yoga or tai chi—counts. Take your activity outside and you’ll also reap the benefits of light and nature.
All Day: Curb the Caffeine
While that cup of joe can give revive you first thing in the morning and that cup of tea can get you through a midday slump, it can be easy to get too much of a good thing when it comes to caffeine. Caffeine is a naturally occurring stimulant that increases adrenaline production, explains Dr. Marks. Stick with no more than 200 to 300 milligrams per day, or about two to three cups of brewed coffee, and quit drinking it at least six hours before bedtime—or before noon if you’re super sensitive to caffeine.
All Day: Can the Energy Drinks
Down one of these stimulant-loaded drinks and you’ll feel a surge of energy. But don’t let that rush fool you: “Most of these drinks have too many stimulating substances, which may lead to reactive low blood sugar and cause fatigue,” Kuhl says. Long term, overstimulating the nervous system can cause adrenal fatigue and eventually adrenal exhaustion, and if that happens, you’ll suffer fatigue around the clock. If you want a little stimulation, sip a cup of coffee or, better yet, green tea, which has less caffeine than coffee and is packed with disease-fighting antioxidants.
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