Boost Your Morning Energy: 3 Natural Strategies to Try
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Chapter 1: Understanding Morning Energy
Do you wake up feeling energized and ready to seize the day? Or do you struggle to get out of bed, feeling sluggish and drained? Experiencing fatigue regularly can be frustrating, but it doesn’t have to be a part of your daily routine. To truly present our best selves to the world, we need ample energy. Here are three strategies to enhance your morning energy levels without resorting to coffee or simply telling you to sleep more.
Section 1.1: Skip the Caffeine
Surprisingly, we’re going to suggest avoiding coffee in the first hour after waking up. This is essential due to the interplay between caffeine and cortisol, the hormone responsible for stress regulation.
Our circadian rhythm governs a brain region known as the suprachiasmatic nucleus (SCN), which releases cortisol. Notably, cortisol levels naturally peak about an hour after waking—typically between 8 and 9 a.m. Although cortisol often gets a bad reputation, it serves vital functions in our body. Consuming coffee during this natural spike can amplify stress responses and reduce your sensitivity to caffeine over time, necessitating larger amounts to achieve the same stimulating effect.
Geoffrey James from Inc notes:
“Drinking coffee at breakfast or while commuting means you're missing out on its full benefits and could be increasing your stress levels unnecessarily.”
Once that initial hour has passed, feel free to enjoy your coffee.
Section 1.2: Embrace Morning Light
“Your body wasn’t designed for modern indoor living. Your ancestors thrived on morning, afternoon, and evening sunlight to keep their circadian rhythms in check. Disruption from artificial light can have severe consequences,” — Ben Greenfield.
Morning light serves as a crucial signal that it's time to wake up. The moment light enters your eyes, a cascade of hormonal changes begins, preparing your body for the day. Exposure to bright light leads to heightened alertness, productivity, and cognitive function.
Dr. Satchin Panda explains that when bright light is detected by melanopsin in the eyes, it halts melatonin production (the sleep hormone) and boosts cortisol levels, making you feel more awake. This synchronization with daylight also enhances memory and learning capabilities, ensuring you hit peak productivity a few hours later.
Chapter 2: Moving for Energy
In the video titled "Boost Your Energy: 7 Tips for Ages 50+", you'll find effective strategies tailored for maintaining energy levels as we age.
“Engaging in physical activity in the first half of the day reinforces your body's recognition that it's daytime,” — Dr. Suhas Kshirsagar.
Movement, alongside light exposure, acts as a powerful cue for your circadian rhythm, signaling to your body that it’s time to be awake. Regular morning movement can reset your internal clock and promote numerous health benefits, including:
- Enhanced cognitive functions, comparable to the effects of coffee
- Increased metabolism
- Improved sleep quality
- Release of endorphins, contributing to a happier mood
Dr. Suhas Kshirsagar advises that: “A session of exercise in the morning is far more beneficial than a late-day workout.”
The second video, "8 Habits for (Almost) Limitless Energy," shares additional habits that can help you maintain high energy levels throughout the day.
A lack of energy is a significant barrier to improving health, as many individuals report. To thrive, we need energy to eat well, stay active, and present our best selves. Unfortunately, our modern lifestyles often sap our vitality. By taking proactive steps—such as avoiding caffeine first thing in the morning, soaking in natural light, and incorporating movement—we can significantly elevate our energy levels, benefiting not just our mornings but our entire day.
If you're eager to improve your health one habit at a time, consider subscribing to my free weekly newsletter, Momentum. Each week, you'll receive a new habit to implement, along with insights on its importance and tips for easy integration into your life. This newsletter is designed to help you build momentum toward a healthier and happier future.