Few of us wake up every morning full of energy. In the morning you may be tired and feel fragile. The feeling usually subsides a few minutes after waking up when the body starts to work. Hard morning fatigue, in turn, may be due to hard physical or mental exertion, stress, boredom, poor diet, lack of sleep, or a variety of other things that gnaw on energy stocks.
If you’re constantly tired in the mornings and getting out of bed is sheer pain, you might want to stop to think about how to fix the situation. If fatigue is allowed to rumble in peace, it can, at worst, lead to other difficulties and illnesses, even depression. In this article, we’ll explore the ways you can feel less tired in the mornings with natural remedies and a healthy lifestyle.
Feeling tired and weak will cope with these tips
Feeling tired and weak in the morning can be due to bad eating habits or other lifestyle issues you may not have thought of. These tips will help you identify things that can be improved and leave out bad habits that can affect the quality and amount of sleep.
- Sleep enough every night. Experts recommend a minimum of eight hours a night’s sleep without interruption. Go to bed at the same time every night and make sure you get enough good quality sleep. During sleep, the body recovers and charges the batteries for the next day.
- Eat healthy and varied.
- Drink at least two liters of water a day.
- Exercise regularly, at least half an hour a day. Cycle, walk, run, swim or dance and also remember muscle training exercises. A healthy body sleeps better and you wake up refreshed.
- Take a break from the workday. Remember the importance of breaks even in the midst of a rush, as a constant rush will not be triggered and will raise the body’s stress level to the heavens. If you stress all day, it’s harder to fall asleep in the evening and sleep well.
- Avoid alcohol, drugs and energy drinks.
- If symptoms persist for a long time, it is advisable to make an appointment with a doctor. Tell your doctor about your symptoms and make sure you do not suffer from anemia, diabetes, high blood sugar or other ailments that may be behind the fatigue.
- Avoid wheat flour and sugar. Flour and sugar cause frost on the central nervous system and can even lead to the development of depression and severe fatigue. Replace white bread with rye bread or whole grain and leave out excess sugar e.g. in the form of sweetened beverages and yoghurts.
Try these foods to curb fatigue
Diet has a huge impact on our physical fitness and state of mind. If you eat poorly, you will feel it all over your body. Certain foods contain good vitamins and minerals that keep the body energetic and repel fatigue and weakness. With dietary changes, you can notice a big difference from the former, so invest in quality food.
- Before breakfast. We recommend eating citrus or papaya about an hour before breakfast. Drink even a glass of grapefruit juice, then take a shower and take care of other morning routines and enjoy breakfast before going to work. These fruits give you plenty of energy and are full of nutrients that increase your body’s alertness.
- Breakfast. It is important to enjoy a varied and balanced breakfast. Never skip breakfast. Eat whole grains or oatmeal in particular, as they will keep your stomach full for a long time. Throw fresh berries or nuts into the porridge to give extra energy.
- Lunch. Add fresh vegetable juice to your traditional lunch. Choose two or three different vegetables that you can juice or puree into a drink. We especially recommend eating carrots and tomatoes every day, as they provide a lot of nutrients that refresh the body and mind. For lunch, we recommend chicken salad, nutritious soup or other light meal.
- Afternoon snack. Not everyone may need a snack, but if you feel hungry, eat a small snack before dinner. Eat fresh fruit, such as a fruit salad, or a couple of handfuls of nuts.
- Supper. Enjoy dinner with salad, vegetable soup and dark rice.
Food recipes to kick off the day
Add the following recipes into your diet if you feel that you are already eating healthily and don’t need major dietary changes. Try these recipes to add energy to your day.
Banana and flaxseed smoothie
You can enjoy this smoothie at any time of the morning or morning, and you can even substitute it for breakfast if you so desire.
- 1 ripe banana sliced
- a little brown sugar or honey (if you need sweetening)
- ¼ teaspoon of flax seeds
- ½ Teaspoon of bee pollen
- 2 deci almond milk
Pour all ingredients into a blender and mix until smooth. Enjoy immediately.
A natural energy drink from citrus
One good way to curb morning fatigue is to enjoy an energizing drink that awakens your body and keeps you active for the rest of the day. The energy drinks in the supermarkets are full of sugar and additives and are not recommended to be consumed in large quantities. So try this natural energy drink that contains only natural and safe substances.
- 1 fresh lemon
- 2 oranges
- 1 tablespoon honey
Squeeze the juice of lemon and oranges into a glass. Stir in the honey and enjoy every morning before the actual breakfast. When drunk on an empty stomach, citrus fruits have a much stronger effect.
Spinach and watercress root
Spinach is known to be one of the most energizing foods as it is high in iron and other minerals. Kippari-Kalle did not prick spinach in vain to increase the strength of his cheek, as spinach is suitable for relieving fatigue and activating bodily functions.
- 500 grams of fresh spinach
- 500 grams of watercress
Wash the spinach and watercress well, remove excess water by turning on a salad spinner. Mix the ingredients well in a blender or using a stick blender. Enjoy a glass of drink in the morning before breakfast and store the rest of the drink in the refrigerator for the next day.
You will soon notice how a positive effect these drinks have on your energy levels. If morning fatigue persists on a weekly basis and occurs in association with other symptoms, it is advisable to see a doctor. Prolonged fatigue is usually a symptom of something else.