Studies show that one of the main reasons for a drop in morning energy levels is laziness. However, some minor lifestyle changes can improve morning alertness and reduce the negative effects of sleep deprivation. Specialist Debora Li shared five effective tips that can help cope with post-sleep inertia.
She noted that feelings of energy after awakening do not require radical changes, but can be achieved through simple habits, including: starting the day with a balanced breakfast. Consuming a morning diet rich in carbohydrates and proteins contributes to a quick boost in alertness. Dr. Li recommends consuming eggs as a source of protein, along with cheese or any preferred meat.
She also warns against sugary cereals, which cause a rapid spike in blood sugar levels, leading to feelings of fatigue. Research confirms that engaging in 30 minutes of moderate physical exercises, such as brisk walking, helps activate the organism and reduces feelings of sleepiness in the morning, even if the exercises are not high-intensity.
Maintain a daily regular rhythm, as a routine lifestyle affects sleep quality. Therefore, Dr. Li advises to go to bed and wake up at the same time each day. She also emphasizes the importance of reducing the use of screens before sleep and maintaining regular meal habits for eating and hygiene.
Set your day to light, as exposure to morning light helps to set biological clocks, since the brain sends signals about awakening in the presence of light. Debora recommends using gradually increasing lights or opening curtains to receive natural light as soon as possible.
Postpone caffeine consumption, since although coffee is a common morning ritual, Dr. Li suggests not to drink it immediately after waking but to wait 45 minutes to ensure maximum effect of caffeine.
