Friday, July 31st 2026
You know it’s going to be a long day when you feel tired and lunch hasn’t arrived yet. If this sounds familiar, chances are you rely on caffeine to get you through the day. Maybe drink a few cups of coffee in the morning and then switch to energy drinks in the afternoon.
Caffeinated drinks can help give you a quick energy boost, but relying too much on them can hide a deeper problem. (Not to mention the inevitable energy slump that follows.) Some possible reasons for persistent fatigue include nutrient deficiencies, anemia, thyroid disorders, or sleep apnea, writes Parade.
Morning fatigue can also be related to lifestyle. In other words, you may have some habits that make you feel tired without even realizing it. Are you ready for a change? Parade Magazine talked to functional medicine doctors to learn what habits can help you feel more energized in the morning.
What to do the night before to have more energy
Doctors point out that morning energy starts the night before, creating an evening routine that provides the sleep your body needs.
“Energy in the morning isn’t just about what you do after you fall. “It’s also affected by sleep quality, sleep schedule, blood sugar stability, stress level, hydration, when you consume caffeine, and whether the body has gone through the stages of sleep normally,” says Dr. Sunjya Schweig, founder and president of the California Center for Functional Medicine.
Also Dr. Mark Kovacs, a performance physiologist and longevity, health, and human performance expert at the Kovacs Institute, agrees.
“The biggest mistake people make is thinking that morning energy starts in the morning. In fact, it starts the night before. To wake up refreshed, the body needs adequate sleep, a regular sleep and wake schedule, a cool, dark sleep environment, and a routine that helps the nervous system to wake up.” calm down before you sleep.”
“Going to bed and waking up at very different times during the week can create a mild form of what is called ‘social jet lag,’ even if the total number of hours of sleep seems sufficient.”
Five morning habits that will help you feel more energetic
There is no doubt that getting enough sleep is essential to having energy the next day. However, there are also morning habits that can help boost energy levels. Here are five of them, recommended by doctors. Best of all, they won’t cause an energy slump later in the day.
It may seem like a simple thing, but drinking a glass of water right after waking up can make a big difference in your energy levels.
“The most important nutrient you should consume in the morning is water,” says Dr. Jeffrey Bland, clinical biologist, co-founder of the Institute for Functional Medicine and president of Big Bold Health.
Also Dr. Kovacs agrees, explaining that even mild dehydration can cause fatigue. During sleep, the body goes several hours without fluids, so it is especially important to hydrate as soon as you wake up.
“Even mild dehydration can affect the way a person feels,” adds Dr. Schweig. “It slightly lowers blood volume, causing the heart to work harder to circulate blood and oxygen. This can manifest as fatigue, headaches, dizziness, difficulty concentrating, or a general feeling of sluggishness. Studies have shown that even mild dehydration can worsen mood, increase fatigue, and negatively affect cognitive function.”
Dr. Bland recommends drinking about 500 ml (16 ounces) of water right after waking up.
If you have a dog that needs to be walked in the morning, you’re already doing something that helps boost energy. All three doctors recommend a short walk in the morning.
Dr. Schweig explains that walking in the morning exposes you to sunlight, which helps regulate the circadian rhythm.
“Morning light is one of the most powerful ways to improve energy. When light enters the eyes, it activates melanopsin receptors and sends a signal to the brain that the day has begun. This decreases melatonin production, increases alertness, and helps organize the sleep-wake rhythm.”
regular exposure to natural light, the more the organism benefits. If you wake up sleepy, morning light gives your brain a stronger signal to wake up.
According to experts, a gentle way to move your body in the morning also helps to increase energy.
“It is not necessary to do an intense workout. For most people, moderate physical activity is enough to increase energy without causing additional fatigue. Movement also helps strengthen the circadian rhythm, especially when combined with light natural.”
Dr. Schweig adds that physical activity increases blood circulation, body temperature, activates the nervous system, and helps the body transition from a state of sleep to a state of wakefulness.
For some people, more intense exercise in the morning is beneficial, but only if they are not suffering from a lack of sleep. Conversely, they can cause even more fatigue.
If you skip breakfast, it’s normal to feel tired. The body needs nutrients to produce energy.
“An energy-sustaining breakfast should contain protein, fiber-rich carbohydrates, healthy fats, and fluids,” says Dr. Kovacs.
Proteins help maintain muscle mass and give a feeling of satiety. Carbohydrates rich in fiber, such as fruits, vegetables, whole grain bread or oats, provide sustained energy, while healthy fats from avocados, nuts, seeds or olive oil also help with satiety.
On the other hand, a breakfast high in sugar or refined carbohydrates can provide quick energy, but it does not last long.
“This often leads to a mid-morning energy slump,” says Dr. Schweig.
So it is best to avoid sweets, croissants and highly processed cereals with little nutritional value.
For many people, the first thing in the morning is a cup of coffee. Although caffeine gives a temporary boost of energy, Dr. Kovacs recommends waiting 30 to 90 minutes after waking up before consuming it.
This gives the body time to naturally come out of the sleepy state. Also, cortisol levels naturally rise in the morning.
“If you add caffeine right on top of this natural rise, some people may feel more jittery or stressed. Caffeine has been shown to further increase cortisol secretion, especially in people who are unaccustomed to it or who are under stress,” explains Dr. Schweig.
And don’t forget: drink a glass of water before you drink your coffee.
Source: prizrenpost
