6 ways to get rid of morning fatigue
Say goodbye to morning fatigue with these 6 tips!
Do you know that? You just woke up, but you actually think 'jeez I look more tired than when I went to sleep'. That is of course not nice, because as soon as you wake up you should have enough energy to handle the day.
There are several factors that influence whether or not you wake up rested. For example, if something emotionally heavy has happened, there is a good chance that you are working on it during / before sleeping and then it affects how you wake up.
Below are 6 powerful ways to wake up as rested as possible:
- Ensure a good sleep rhythm
The core of waking up rested lies in a good sleep rhythm . A good night's sleep has the following advantages:
- That your ability to concentrate is increased
- That you get sick less quickly
- To have a more positive outlook on life
- That your creativity increases
- That your memory is improved
- That you have more control over your weight
- That you live a longer and healthier life
It is best to get between 7 to 9 hours of sleep per night on average. To promote your sleep, it can be valuable to drink a nice cup of tea before bed, read a book, turn off your phone and bright lights and write in your diary.
- Move in the morning
To get yourself ready for the day, it is recommended to ensure that your heart rate goes up in the morning. This is important because it directly affects a cell organ called 'Mitochondrion'. Mitochondrion is a cell organ that acts as an energy converter . So when we exercise in the morning, our body produces energy and keeps the cells healthy.
It doesn't have to be an entire workout right away, but a fifteen-minute walk is enough. The walk is also relaxing and ensures that you get your thoughts straight. With the right music, the walk is already a pleasure.
- Stay hydrated
Fatigue is a direct result of drinking too little water, while drinking enough water actually causes:
- A promotion of your physical performance
- A promotion of your energy level and brain function
- Prevents and relieves headache complaints
- Improves bowel movements
- Ensures the functioning of the kidneys
- Causes weight loss
Do you have trouble drinking enough water? Make it a morning routine ! Put an empty glass / water bottle on the counter the night before and fill it up as soon as you come downstairs. Also take the water bottle/glass with you to your workplace or couch, so that you have the water in sight and you are more likely to drink.
Make your water more fun by adding tasty slices of fruit. Such as lemon, strawberry, orange or other tasty fruits.
- Start your morning with a cup of coffee
A cup of coffee in the morning provides the necessary caffeine to energize your day. Choose the right beans for your ideal cup of coffee.
Not much of a coffee fan? Then give Matcha a chance. The caffeine in combination with the L-theanine gives you an even and calm energy flow for 4-6 hours . Matcha also has the following health benefits:
- Ensures that you are more alert and can concentrate better
- Improves brain function
- Slows down aging in our body, due to the many antioxidants
- Increases resistance through vitamins and minerals: calcium, potassium, vitamins A and C, iron and proteins
- Helps with stress, because L-theanine has a calming effect
- Helps with weight loss, because Matcha contains leptin (satiety hormone). This gives your brain a signal that you have eaten enough
- Meditation
Calm yourself down and focus in the morning by doing a meditation. It is important to have a deep breath. Deep breaths actually improve circulation , flooding your body with the oxygen, hormones and nutrients needed for energy.
- Include superfoods in your breakfast
Superfoods are natural foods, such as seeds, vegetables and fruits, that have a positive effect on your body. Superfoods contain a large amount of vitamins, minerals, enzymes, amino acids and antioxidants.
Superfoods each have different functions and benefits. See below some superfoods that are good to eat in the morning.
- Maca Powder
Maca gives an energy boost, reduces stress, is good for your brain, improves your mood, increases fertility in men and women, is good for hair, skin & nails, is good for the immune system and relieves symptoms during menopause.
- Beetroot Powder
Beet powder may support liver health, as the antioxidants in beets help support the body's natural cleansing or detoxification process. Beets are not only rich in potassium, selenium, magnesium, iron, zinc, folic acid and vitamin C, but they also contain a huge amount of antioxidants that help control inflammation. Beetroot can also improve sports performance and recovery, it helps with healthy blood pressure and brain health.
- Raw cocoa powder
Raw cocoa powder is very healthy and has a beneficial effect on your cardiovascular system and can reduce stress. In addition, the raw cocoa is a good source of minerals and antioxidants and raw cocoa powder has no additional additives. Raw cocoa also contains a lot of iron, which increases oxygen in your blood and gives you more energy.
- Acacia Fibers
Acacia Fibers contain 90% fiber and are great prebiotics for the intestinal flora. It promotes a feeling of fullness, is gentle on your stomach, can relieve constipation and also reduce IBS symptoms.
- Palm-free MCT powder
MCT fatty acids are converted into energy in the body. MCT powder improves memory and overall brain health. MCT powder also helps to strengthen your immune system. In addition, MCT powder improves your training, because leucine and Vitamin D increase muscle strength. If you want to lose weight, MCT powder also has a positive effect. For example, it ensures that you feel full faster, so that you have to eat less. It increases your metabolic rate and reduces the conversion of excess carbohydrates to fats.
All of the above superfoods can be found in all of Green Harvey's protein powders . The protein powders are therefore an ideal addition to start your day well, partly due to the powerful superfoods. Process the protein powders in yogurt, a smoothie, oatmeal or a shake.
