Ditch the snooze: Energize your mornings without coffee
The way we start our day is extremely important. The morning can affect our energy and mood for the next few hours. Unfortunately, many people make morning mistakes that make them feel lousy later on.
10:37 AM EDT, October 11, 2024
For many of us, the morning means struggling with sleepiness, rushing, and lacking energy. Often, despite getting eight hours of sleep, we wake up tired and dream of going back to bed.
Is there a way to wake up with more energy and a better attitude? Doctors and specialists have a few simple but effective tips.
Avoid hitting the snooze button—it's a trap
One of the biggest mistakes we make is hitting the snooze button to sleep a few more minutes. While it seems tempting, it can actually harm our body and disrupt the day's rhythm.
According to Timothy Morgenthaler, a sleep expert cited by "Poradnik Zdrowie," those "extra minutes" can make us feel even more tired after waking up. Why? Short naps do not allow us to go through a full sleep cycle, leading us to wake up in the deep sleep phase, which makes us feel groggy instead of refreshed.
Coffee right after waking up? Not necessarily!
Another morning habit that doesn’t necessarily boost energy is reaching for a cup of coffee as soon as you get out of bed. Although many people count on an instant energy boost, studies show that coffee consumed too early can have the opposite effect.
Cortisol levels—the stress hormone responsible for naturally waking up the body—are high in the morning, and additional caffeine stimulation can only intensify the feeling of tiredness. It's best to plan for coffee later, around 10 AM, when cortisol levels start to drop.
Water, light, and breakfast
The morning is the perfect time to meet the body's natural needs. One of the first steps after waking up should be to open the windows and let daylight into the room. Sunlight increases serotonin production, which in turn improves mood and motivates action.
The next important step is to hydrate the body. After a whole night without fluids, our body needs water to function properly again. Drinking a glass of water immediately after waking up can help improve metabolism and increase energy.
Let's not forget about eating! Often, due to lack of time or appetite, we skip breakfast, leading to a decrease in energy throughout the day. Experts advise having the first meal within 30 minutes of waking up. A healthy, balanced breakfast provides the body with necessary nutrients and supports metabolism, helping us function better for the rest of the day.
