2021 Morning Routine for Energy, Focus, and Restfulness

Feeling groggy in the morning affects many of us and unfortunately can even indirectly affect our loved ones if we’re cranky with them as we start our day…

The main reason for feeling groggy in the morning is sleep deprivation (qualitatively or quantitatively). The medical term of grogginess is Sleep Inertia, a physiological state of impaired cognitive and sensory-motor performance that is present immediately after awakening. It persists during the transition from sleep to wakefulness, where an individual will experience feelings of drowsiness, disorientation, and a decline in motor dexterity which can last anywhere from 15 minutes to about four hours.
If it affects you or someone close to you, read and share these 7 quick and easy tips to apply routine lifestyles.

1. Improve Sleep Quality
We all need a good sleep cycle. The average is around 8 hours for an adult, however, the ideal number can range from as little as 6 or as much as 9. You have to find out what works best for you. Waking up during slow-wave or REM (Rapid Eye Movement) sleep can generate grogginess and difficulty waking up. That is also why you may need a nap during the day. If that is the case, settle for less than 30 minutes.

  • Avoid heavy meals less than 3 hours before bedtime
  • Try to skip alcohol at night or medication like over-the-counter sleep meds or antihistamines. It interferes with the normal sleep cycle and often leaves people feeling groggy in the morning.
  • Hide the morning light if it wakes you up too early, our biological cycle day/night is sensitive to light.
  • Avoiding blue light from screens before bedtime will also reduce the time to fall asleep. Blue light affects our sleep-and-wake cycle (circadian rhythm) by activating photosensitive light receptors up to 100 times more than white light.
  • Try to skip caffeine in the afternoon.

2. Enjoy Natural Morning Light
If you live in an area with lots of natural light, be sure to take advantage of it daily. Natural light provides so many great benefits when you expose your body on a consistent basis.

3. Cold Water Hydration
Start your mornings with cold water, if you are a morning shower person, don’t be afraid to turn the temperature to cold and really shock your body. In addition to the cold shower idea, hydrate your body with at least 16 fl oz of water before throwing back your morning coffee.

4. Feel The Vibes
Listen to your favorite music as you get your day rolling to clear the mind of stressors.

5. Morning Movement
One of the best things you can do prior to checking your phone or jumping right into work is a morning walk. Brew up some coffee or tea and take a nice 15-20 stroll around the city or neighborhood. Do this every day for 10 days to build the habit and start your day with a clear head.

6. Focus on Feeding Your Body
Potentially rethink breakfast… even if you’ve heard that it is the most important meal of the day, it benefits many people to skip it entirely, giving them more energy and providing intermittent fasting health benefits. However, many people can’t skip breakfast. So in this case, it is better to avoid simple sugar like sugary coffee and processed cereals. It can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.

Aim for protein and healthy fat. Animal protein, ideally eggs, if it fits your lifestyle, help promote the production of dopamine, the neurotransmitter which will stimulate our awakening and motivation for the day. Otherwise, it can be soja yogurt, chia seeds, almonds, walnuts, cashews, etc. Avocado, nuts, and seeds will be a good source of fat-rich in omega 3 and 9 and provide minerals and vitamins.

You can also add some vegetables to deliver vitamins and minerals like kale in a smoothie or as a side as well as low sugar whole fruit. Dates are a great source of minerals and boost your energy.
Add some green tea for a little caffeine and a lot of polyphenols. If nutritional supplementation is necessary, it can be a great option to boost your energy. Vitamins B6 and B12, folic acid, thiamine and niacin all support the energy metabolism. Magnesium increases sleep quality and reduce feeling fatigue and tiredness. Also, iron and vitamin B12 are important micronutrients to avoid anemia which can lead to fatigue.

If you are an active Vitagene customer, please reference your profile to see which nutrients are most relevant to your unique goals and lifestyle factors. Click here to view your profile

By Ing. M.Sc Alma Roblin, Lead Scientists in Nutrition at 1health

 

Sources:

Hilditch, Cassie J., et al. « Time to Wake up: Reactive Countermeasures to Sleep Inertia ». Industrial Health, vol. 54, no 6, décembre 2016, p. 528‑41. PubMed, doi:10.2486/indhealth.2015-0236.

Tassi, Patricia, et Alain Muzet. « Sleep Inertia ». Sleep Medicine Reviews, vol. 4, no 4, août 2000, p. 341‑53. PubMed, doi:10.1053/smrv.2000.0098.

« National Sleep Foundation Recommends New Sleep Times ». Sleep Foundation, https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times.

He, Sean, et al. « Alcohol and Sleep-Related Problems ». Current Opinion in Psychology, vol. 30, décembre 2019, p. 117‑22. ScienceDirect, doi:10.1016/j.copsyc.2019.03.007.

« Caffeine & Sleep Problems ». Sleep Foundation, https://www.sleepfoundation.org/nutrition/caffeine-and-sleep.

Crispim Cibele Aparecida, et al. « Relationship between Food Intake and Sleep Pattern in Healthy Individuals ». Journal of Clinical Sleep Medicine, vol. 07, no 06, décembre 2011, p. 659‑64. jcsm.aasm.org (Atypon), doi:10.5664/jcsm.1476.

« Binge-Watching Television Associated with Poor Sleep in Young Adults ». American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers, 14/08/ 2017, https://aasm.org/binge-watching-television-associated-with-poor-sleep-in-young-adults/.

Wahl, Siegfried, et al. « The Inner Clock—Blue Light Sets the Human Rhythm ». Journal of Biophotonics, vol. 12, no 12, 2019, p. e201900102. Wiley Online Library, doi:https://doi.org/10.1002/jbio.201900102.

Kaplan, Katherine A., et al. « Rise and Shine: A Treatment Experiment Testing a Morning Routine to Decrease Subjective Sleep Inertia in Insomnia and Bipolar Disorder ». Behaviour Research and Therapy, vol. 111, décembre 2018, p. 106‑12. ScienceDirect, doi:10.1016/j.brat.2018.10.009.

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