Do you wake up each morning fatigued, even after sleeping 8 hours? Boost energy with these 9 chronic fatigue-fighting tips on healthy living.
Wake up, sleepyhead!
Getting up in the morning can be the most challenging time of the day, even if you don’t suffer from chronic fatigue or fibromyalgia. Developing a good morning routine is the only way to conquer morning sleepiness, wake up without feeling sluggish, and keep that energy going the rest of the day.
Stop feeling lethargic in the afternoons by avoiding unhealthy energy-zapping foods, developing a consistent sleep schedule, and staying active.
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Here are 8 tips for keeping your energy up, all day:
1) You Snooze, You Lose.
Resist the urge to press the snooze button. The longer you lay around in bed, the more tired you’ll feel, and the less energy you’ll have the rest of the day. Give yourself a maximum of ten minutes to loll around under the covers, and stick to your sleep schedule.
Set your alarm clock to a loud beeping sound, or to music that you don’t like, and don’t leave your clock by the bedside table. This way, you’ll find yourself jolting out of bed to turn off the alarm pronto.
Now that you’ve tricked yourself into getting up, go ahead and make up your bed quickly, or else you might be tempted to slip back under the covers.
2) Let there be Light.
Your body needs to sleep in the dark; your brain can’t function without quality, nighttime slumber, and the darker, the better. Likewise, we can’t become fully awake without the presence of light.
Immediately upon waking up, switch on the bedside lamp, or open the curtains. Even if you wake slowly, the added burst of sunlight will give you more energy.
3) Break your Fast.
Studies prove that eating a healthy, balanced breakfast in the morning is the best way to increase energy, lose weight, and prevent illness. Foods to avoid are fried, fatty foods and sugary, high carbohydrate snacks that only slow you down, and make you feel sluggish.
Instead of bacon and toasted white bread with butter, opt for healthy foods for energy, such as bananas, oatmeal, whole grain crackers, and low-fat yogurt.
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4) Just a Cuppa.
Ditching caffeine is often preferable, but if you have to have your morning java, then keep it down to a one or two cups per day. Any more than that and you’re setting yourself up for an afternoon caffeine crash and burn.
Swap caffeinated beverages for healthier pick-me-ups, such as iced herbal tea, fruit juice smoothies, or sugarless lemonade.
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5) Hydrate Yourself.
Drink some cool water upon waking each morning, and keep drinking throughout the day. This is sound advice, not only because it prevents dehydration, but also because it keeps your metabolism running, providing long-lasting energy.
Purchase a metal sports water bottle- it stays icy cold longer, and it’s better for the environment!
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6) Now, Move!
If you have a dog, go out and take him for a walk. Not a dog lover? Take a brisk jog around the block for a quick no-nonsense morning workout.
Organize a daily morning power walk with friends, either at the mall or at a centrally located pedestrian path.
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7) Turn up the Radio!
Background music keeps you on your toes- it keeps your brain active and alert, and keeps you from feeling drowsy. If your work doesn’t allow music, then tune in on your iPod during lunch breaks.
Choose a radio station that you like, such as jazz, rock, rhythm and blues- whatever lifts your spirits. Another good alternative is thought-provoking talk radio.
8) Keep Moving!
If you have a desk job, then take breather s every two hours, at least. Get up and stretch your legs for five minutes. Not only does brief exercise boost energy, but it also aids in productiveness and creativity!
If you’re one of those, who prefer to plough right through your workload, then set a timer to remind you to take a small, five-minute break. Even if you can’t leave your workstation, you can always stand up, raise your arms, breathe deeply, and enjoy a nice long stretch.
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