Many people automatically reach for a cup of coffee when they start feeling tired early in the day.
However, one doctor told Parade that both the night before and the first few hours of the morning play a major role in how energetic you feel.
Good energy starts the night before
Doctors told Parade that feeling energized in the morning begins with a good night's sleep.
Sleep quality, consistent bedtimes and wake-up times, and the body's ability to recover all play an important role.
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Consistent bedtimes make a difference
Experts recommend going to bed and waking up at roughly the same time every day.
Large variations can create a form of social jet lag, even if you get enough sleep.
Alcohol can affect sleep
Drinking alcohol before bed can disrupt REM sleep, making it more difficult to wake up feeling refreshed the next morning.
Drink water shortly after waking up
According to the experts, having a glass of water in the morning is one of the most important steps for maintaining energy levels.
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Your body has gone for many hours without fluids while you were asleep.
Even mild dehydration can cause fatigue
Not drinking enough water can lead to fatigue, headaches, dizziness, poor concentration, and a general feeling of sluggishness.
Around half a liter of water is recommended
One of the experts recommends drinking about half a liter of water shortly after getting out of bed.
Go for a short morning walk
A brief walk in the morning can help your body get moving.
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At the same time, you'll be exposed to daylight, which supports your body's natural circadian rhythm.
Sunlight helps your body wake up
Morning sunlight signals to your brain that the day has begun.
This reduces melatonin levels and increases feelings of alertness.
Light movement can boost energy
Gentle stretching or other moderate exercise in the morning can improve blood circulation, raise body temperature, and help your body transition from sleep to wakefulness.
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Intense exercise requires enough sleep
High-intensity exercise in the morning can be beneficial, but if you're sleep-deprived, a tough workout may actually make your fatigue worse.
Eat a balanced breakfast
A breakfast that includes protein, fiber-rich carbohydrates, healthy fats, and fluids can provide more stable energy throughout the morning.
Avoid a sugary breakfast
A breakfast high in refined carbohydrates or sugar may provide a quick burst of energy, but it is often followed by an energy crash later in the morning.
Wait before drinking coffee
Experts recommend waiting 30 to 90 minutes after waking up before having coffee.
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This gives your body time to wake up naturally, and you should drink water first.