Whether you’re a morning person or not, getting out of bed and starting your day shouldn’t feel like mission impossible.
orning fatigue is a common struggle, but fortunately, there are many effective ways to increase your energy levels naturally and get the most out of your morning.
Imagine how your days might look if you knew exactly how to combat low energy the natural way. If morning fatigue was no longer holding you back, what might you do differently? Here are some simple tips on how to get natural energy in the morning and increase your energy throughout the day!
Find a pre-bed routine that improves your sleep
There comes a time in every adult's life when we decide to grow up and start sleeping like a baby. Our brains get a reboot and our bodies undergo repairs while we’re asleep, so it’s no wonder that getting enough good quality sleep is the best source of natural energy.
From drinking herbal tea for sleep to journaling for a clear mind; there are many relaxing and sleep-friendly things you could incorporate in your bedtime routine. What might help you wind down and get to bed earlier? The key is to develop a simple, relaxing routine that will get you into bed at the same time every night, feeling ready for rest.
Although improving your sleep is step one for increasing energy naturally, it isn’t always so easy. If sleep is a struggle for you, take a look at these 10 ways to improve your sleep.
Once you’re up, why not have a little stretch to improve your circulation
Keep your alarm on the other side of the room
Rolling out of bed can be the hardest part of the morning, especially in winter! But things generally get a little easier once you start moving your body and increasing your blood flow. Let’s be real - if your phone or alarm clock is right next to your bed, the chances of hitting snooze and staying sleepy are much higher.
However, if you have to walk (or crawl) a short distance from your bed, then there’s a greater chance you’ll get some energy flowing and start your day sooner. Keeping your phone or alarm clock on the other side of the room (or even outside your bedroom door) is a handy little hack to build momentum and get natural energy first thing in the morning.
Once you’re up, why not have a little stretch to improve your circulation and continue the natural flow of energy?
Hydrate as soon as you wake up
Did you know that water plays an integral part in your metabolism and healthy digestion? Not only does it help break your food down, but it also helps flush away waste from the intestinal tract, freeing up your small intestines to absorb nutrients into your bloodstream. Since blood plasma is 90% water, staying hydrated ensures nutrients are transported around your body effectively.
To put it simply, you can’t have excellent nutrition without excellent hydration. It’s no surprise that dehydration is a common cause of fatigue, brain fog, and irritability, as well as low energy in the morning.
A big glass of filtered water upon waking not only ensures you start your day hydrated, but it will also increase your energy naturally by kickstarting your metabolism. To get an extra dose of natural energy in the morning, experiment with adding freshly squeezed lemon juice, Coconut Water Powder or some Superfood Greens + D to your water.
Let in the natural light
If you’re fortunate enough to have easy access to the morning sunshine, then open your curtains and let it shine in as soon as you wake up. Open your windows and allow that fresh morning breeze to clear away the stale air and sleepy vibes. Better yet, spend some time outside in the morning if the weather is fine!
Exposure to light in the morning will keep your body clock ticking away on time, so you stay energised throughout the day and sleep well at night. Just as we want to soak up the sunlight in the morning, it’s best to limit exposure to light in the evening.
Play your favourite music in the morning
Is the first thing you hear in the morning the sound of your obnoxious alarm? One of the most natural ways to boost energy in the morning is to swap your standard alarm tone for music that lights you up and gets you moving. Music is one of the most potent neurobiological tools we have to change our mood, mindset, and behaviour, so waking up to your favourite tunes can work as a powerful anchor for your most energetic state.
Alternatively, you can wake up to your regular alarm, but rather than grabbing your phone to check your emails and scroll through social media, put your personally curated morning playlist on shuffle and let the music work its magic. If your morning music inspires you to move your body, stretch and dance - even better! Incorporating some form of movement into your morning routine will help you start the day feeling fresh, fit and energised.
There are even herbal infusions to help you sleep better and increase your energy naturally
Swap your morning coffee for herbal teas
Do you depend on coffee to get through the day? As caffeine is a stimulant that functions in a similar way to the stress hormone adrenaline, your coffee consumption could be the reason you’re low on energy in the morning. It stimulates your central nervous system and blocks adenosine, which is the neurotransmitter responsible for letting your brain know when the body needs rest.
After a coffee, you may feel alert and energised. However, this isn’t the natural energy you’re really looking for, and it’s likely to increase your fatigue in the long term. Caffeine aside, the acidic nature of coffee can also lead to hormonal imbalance and nutrient depletion over time.
Herbal teas, on the other hand, do not contain any caffeine. While they are not stimulants, some herbal blends can trigger a natural energy response that will refresh your mind and energise your body in a supportive and healthy way.
Select a blend to cleanse and detoxify your system if you are feeling sluggish, or a warming blend to support and protect your immune system if you’ve lost energy from being unwell. There are even herbal infusions to help you sleep better and increase your energy naturally!
Choose natural energy foods
Food is fuel for the mind and body, so it’s helpful to choose natural energy foods in the morning. If you struggle to find motivation and energy, the first thing to look at is whether you’re eating enough, as low energy can be a symptom of not getting enough calories to meet your energy requirements.
Next, make sure you’re getting a balance of protein, carbs and fats with each meal, along with plenty of fruits and vegetables. Green leafy vegetables are especially rich in magnesium, which helps increase energy production, stabilises blood sugar and prevents fatigue.
Foods high in iodine, folate, and B vitamins are always great choices when you want to increase your energy naturally, while adding Lean Proteins and Superfoods to your diet will give your body some extra natural support.
Support your metabolism with Maca
Did you know that a healthy metabolism is the foundation for feeling great and having lots of energy? Maca is a powerful South American superfood that supports energy metabolism to improve endurance, stamina and libido, all while reducing stress.
It’s not only the ideal natural supplement for athletes, but it’s great for anyone looking to support their hormones and balance their energy. This superfood contains the essential vitamins B1, B2, C & E, as well as iron, selenium, potassium, calcium and magnesium. Maca also contains alkaloids which have shown to improve mental health in scientific studies. Keen to try it out? Get yours here!
Tip: Taking superfood supplements in a convenient smoothie or snack is a great way to replenish your body with high levels of energy-promoting vitamins, minerals and other nutrients.
As little as 10 minutes of morning meditation can increase your energy naturally
Stress and mental overwhelm can be so exhausting! While meditation is usually associated with rest and relaxation, it’s also a great way to increase your energy naturally. As little as 10 minutes of morning meditation can increase your energy naturally by cultivating calmness, focus and clarity.
Meditation has been around since ancient times, but modern science now confirms the incredible health benefits of this simple practice. Studies have revealed that regular meditators have lower levels of the stress hormone cortisol in their brains, along with healthier blood pressure, circulation, hormonal balance, immune function, metabolism and more! By shifting you out of the ‘fight or flight’ state and into 'rest and digest’ mode, a consistent meditation practice can reduce inflammation and help you get natural energy in the morning.
Fun fact: The mindfulness cultivated through meditation can improve your athletic performance!
Start with gratitude
There’s a good reason the morning gratitude list has become so popular in the wellness world. This practice strengthens the neural pathways that help us expand our awareness and experience more happiness. Such expansion is naturally energising, while the contraction we experience when stuck in a negative mindset can be super draining.
Start your day with something joyful
Are you still wondering how to increase your energy throughout the day? The secret to natural energy is probably more straightforward than most people are willing to admit.
How often do you make time for joy in the morning? Whether you brainstorm a passion project, have a great conversation with a friend, or take a walk in nature - do something joyful, and do it for no other reason. The fact that it brings you joy is reason enough.
There’s no greater source of natural energy than fulfilling your basic need for joy. You deserve it!