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How To Fight Against Morning Fatigue? - Tips And Advice
How To Fight Against Morning Fatigue? - Tips And Advice

Video: How To Fight Against Morning Fatigue? - Tips And Advice

Video: How To Fight Against Morning Fatigue? - Tips And Advice
Video: 3 Ways to Fight Fatigue With Your Morning Routine 2024, March
Anonim

Who hasn't woken up exhausted in the morning, even after getting good quality sleep? In any case, it is not a question of the feeling of laziness which is not foreign to anyone. Rather, one feels a morning fatigue whose physical expression reflects on the brain and prevents the proper organization of the day. Although we are well aware of the effect of caffeine on the body and its “waking” role, this does not guarantee that fatigue will disappear. On the contrary, too much coffee can create inexplicable nervousness and anxiety in you. Our article will decipher the enemy secrets of morning fatigue, gathered in our kit of useful tips.

Morning fatigue: accompanying symptoms

morning fatigue accompanying symptoms nausea vomiting
morning fatigue accompanying symptoms nausea vomiting

Aside from general fatigue like you haven't slept but worked through the night, you wake up sweating. Plus, you feel like throwing up and intense morning sickness rocks your start of the day. Very quickly, it turns into depression and morning fatigue promising to spoil your plans and make you lose your way. Your agenda, so well planned so far, is turning upside down. Before resorting to a cup of coffee, find out what causes you to wake up in the morning tired.

Morning fatigue: causes

morning fatigue causes illness disorders health
morning fatigue causes illness disorders health

First, make sure that morning fatigue is not due to an illness or some health disorder. That is why, we have set out below the 9 health problems that can cause general fatigue and therefore morning fatigue upon waking up.

Iron deficiency anemia

morning fatigue medical reasons iron deficiency anemia
morning fatigue medical reasons iron deficiency anemia

Since iron deficiency anemia is one of the most common medical reasons for feeling constantly exhausted, you should have medical tests. Either after a heavy period or during pregnancy, many women can be prone to anemia. In addition, during menopause, both men and women are susceptible to discomfort if they have stomach and bowel problems, such as an ulcer or taking nonsteroidal anti-inflammatory drugs. It is possible to have too much iron (hemochromatosis) or it is a relatively rare inherited disease that affects men and women between the ages of 30 and 60. Check out our article on sources of iron to find out which foods to eat.

Sleep Apnea

morning fatigue sleep apnea fatty tongue
morning fatigue sleep apnea fatty tongue

Sleep apnea or having "oily" tongue is a condition in which the throat narrows and breathing stops repeatedly. This leads to loud snoring and low oxygen levels in the blood. As a consequence of frequent awakenings during sleep, in the morning one feels exhausted. Being overweight, drinking alcohol and smoking can make it worse.

Morning fatigue: underactive thyroid

morning fatigue underactive thyroid gland
morning fatigue underactive thyroid gland

You may feel tired when you wake up with an underactive thyroid gland. This means that you have too little thyroid hormone (thyroxine) in your body. Additionally, you are also likely to gain weight, have sore muscles, and dry skin. It is common in women and usually occurs with age. So a blood test can identify the problem, while diet for thyroid balance is recommended.

Celiac disease

morning fatigue bloating diarrhea anemia celiac disease
morning fatigue bloating diarrhea anemia celiac disease

In case your body and especially your immune system react to gluten, you may experience bloating, diarrhea, anemia, weight loss and… fatigue. While gluten is a protein found in breads, cakes and cereals, one in 100 people are affected by it without even realizing it. Surely, a blood test can detect the problem. If you're a fan of pasta in general, our archives can treat you to cloud bread, gluten-free peanut butter cookies, a gluten-free buckwheat salad and for dessert, gluten-free pancakes too.

Chronic fatigue syndrome

Chronic fatigue syndrome, also known as myalgic encephalomyelitis or EM is severe, disabling fatigue that lasts at least 4 months. There may be other symptoms, such as muscle or joint pain.

Diabetes and fatigue

morning fatigue diabetes chronic fatigue
morning fatigue diabetes chronic fatigue

These two go hand in hand. If you are diagnosed with type 1 or type 2 diabetes, one of the accompanying symptoms is severe fatigue. Talk to your GP to prescribe a weight loss diet to lower blood sugar quickly and without medication.

What is glandular fever?

morning fatigue viral infection glandular fever
morning fatigue viral infection glandular fever

It is a common viral infection that causes fatigue, fever, sore throat, and swollen glands. Most cases are seen in adolescents and young adults. Symptoms usually go away in 4 to 6 weeks, but fatigue can last for several months.

Depression is a common condition

morning fatigue depression frequent condition
morning fatigue depression frequent condition

If you don't have the motivation to get out of bed, start anything, and slash things off your schedule one by one, you may be prone to depression. She, for her part, makes you feel exhausted. It may prevent you from falling asleep or may wake you up early in the morning, which will make you more tired during the day. If so, take a look at our 6 natural ways to treat depression without drugs.

Lack of magnesium

morning fatigue lack of magnesium disorders organism
morning fatigue lack of magnesium disorders organism

Obviously, the lack of magnesium can lead to disorders throughout the body including disturbed sleep and hence constant fatigue. Since the levels of this element can handle stress and are responsible for many bodily functions, try to obtain sufficient quantities through the diet.

How to fight morning fatigue?

fight morning fatigue tips fight fatigue
fight morning fatigue tips fight fatigue

There are safe, unconventional and very effective little tips to energize your days and "dress" them with energy and positivism.

É avoid fragmented sleep

There are people who in the morning, for fear of being late, put their cell phone alarm on a cyclic ringing regime. The effect of this "fragmented sleep" is harmful.

Pro Tip: Try the 90 Minute Sleep Cycle Hack by setting two alarms - one for 90 minutes before you wake up and one for when you actually want to wake up. The goal is to get complete sleep within 90 minutes between the two rings.

Drink a glass of water when you wake up

fight morning fatigue drink glass water wake up
fight morning fatigue drink glass water wake up

As fatigue is a classic symptom of dehydration, even a mild case can trigger feelings of drowsiness, changes in cognitive abilities, and mood swings. Let a glass of water cool your whole body before you move.

Pro tip: If you find that morning lethargy persists, try increasing your intake of water and other non-caffeinated drinks throughout the day.

Stretch Your Tired Body With Yoga

fight morning fatigue stretch body yoga
fight morning fatigue stretch body yoga

Stretching in the morning is not a sign of laziness. Rather, it is a response to the sluggishness that the body experiences during sleep. That is, the muscles are literally paralyzed and their reactivation releases energy boosting endorphins.

Pro Tip: If you have some time for morning yoga, take advantage of it. Just 25 minutes have been shown to improve energy levels and brain function.

Splash your face with water

fight morning fatigue splash face water
fight morning fatigue splash face water

Contrary to popular belief that a morning shower is refreshing, it can cause illness if you go out right after to go to work. So, limit yourself to a spray of cold water on your face, as this signal of temperature change, can do the trick. If the main problem is getting out of bed, keep a spray bottle handy!

Pro Tip: A cult favorite is the Saborino from Japan Morning Mask which contains essential oils. In no time at all, it can activate your senses, cleanse, tone and hydrate the skin. This tip is not recommended for people with sensitive skin.

Eat breakfast to stimulate a wave of energy

fight morning fatigue eat stimulating breakfast
fight morning fatigue eat stimulating breakfast

Since food is fuel, you don't wonder what the most important meal of the day is. So, it is not a question of skipping breakfast, but of providing the necessary calories.

If you work out in the morning, jog, or do other physical activities, consider eating after, not before. This way you will burn more calories, boost your metabolism, and avoid an unstable stomach.

Pro Tip: Eat an anti-fatigue breakfast instead, because what you eat in the morning can affect your feelings for hours, so making the right choice is essential for your morning. Choose a combination of anti-fatigue foods like lean protein, whole grains, nuts, and low-sugar fruits.

Avoid sugary drinks until lunch

fight morning fatigue avoid sugary drinks
fight morning fatigue avoid sugary drinks

A good choice of food in the morning means avoiding sugary drinks, coffee, pastries, and cereals which can lead to the classic spike and drop in blood sugar that makes you exhausted.

Pro tip: Pay attention to nutrition labels to see how much sugar you eat for breakfast, and reduce as much as possible. Make sure you have apples, carrots and oranges on hand.

Drink less coffee

fight morning fatigue drink small amount coffee
fight morning fatigue drink small amount coffee

While coffee has many health benefits, drinking too much of it in the morning can indirectly contribute to increased fatigue later in the day.

According to testimonials from study participants, one may feel more tired during the day after consuming caffeinated drinks. Experimenting with a smaller amount can actually make you less exhausted.

Pro tip: Avoid mugs. Use a smaller one, to reduce the amount you drink.

Go out to activate your brain

struggle morning fatigue go out nature activate brain
struggle morning fatigue go out nature activate brain

Under the pretext of taking the dog out or just to change your mind, it is good to take advantage of the sunlight. This will increase the levels of serotonin in your body and therefore increase energy during the day. It is a general truth that spending time in nature “makes people feel more alive”.

Pro Tip: If going out is a chore early in the morning, adjust your curtain so that sunlight can catch on when you're getting ready to wake up.

Do cardio throughout the morning

fight morning fatigue do cardio regularly
fight morning fatigue do cardio regularly

Of course, when you want to get back to bed, exercising can seem quite unattractive, but it might be just what your body needs to get started. Research consistently correlates aerobic exercise with reduced fatigue. Either way, you have the choice of a brisk walk, a bike ride, or a longer workout for even more benefits.

Pro Tip: When you're pressed for time, lift your body up with a few jumps. Even 30 seconds of body twisting could do the trick or a short cardio ride on the way to work.

Address your stress

fight morning fatigue identify source of exhaustion
fight morning fatigue identify source of exhaustion

As we have already written in a previous article that sometimes stress is out of control, you may not be able to resolve some situations overnight. However, once you identify them as a source of mental and physical exhaustion, you can take steps to alleviate them.

Pro Tip: Streamline stressful mornings at home by making school lunches the night before, or take time to meditate in the morning and create calm before the day begins.

Create little hopes

Sometimes all we need for an energy boost is a little excitement on the horizon. To beat morning fatigue, consider scheduling a phone call to a friend on your commute, going for a walk in the outdoors during your mid-morning break, or making an enticing breakfast that calls you out of bed.

Pro tip: Let another schedule determine yours. Make a podcast or early morning radio show part of your wake-up routine.

Practice good sleep hygiene

fight morning fatigue practice good hygiene sleep
fight morning fatigue practice good hygiene sleep

If your bedtime habits can have such a profound effect on your rest, so could your sleep routine. You've probably heard of sleep hygiene - the handful of good practices that help you fall asleep at night.

  • turn off TV, computer or cell phone screens one hour before bedtime
  • always come home at the same time every night
  • create a comfortable sleeping environment
  • get up at the same time every morning, even on weekends.

All these small gestures in favor of your sleep allow you to maintain the circadian rhythm and to adjust your biological clock for a better organization of the day.

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