If you’re always feeling tired, these 9 morning habits are probably to blame

Ava Sinclair by Ava Sinclair | November 16, 2024, 11:59 am

Ever feel like you’re running on empty before the day even begins? I get it.

Waking up exhausted is no joke, and it’s easy to chalk it up to not getting enough sleep. But what if it’s not just about how many hours you clock in bed?

Here’s the thing: your morning habits could be the stealthy culprits sapping your energy. That’s right. A few seemingly innocent routines might be setting you up for a day-long yawn fest.

Let’s dive into some common morning missteps that might be draining your get-up-and-go. Get ready to shake up your wake-up and reclaim your buzz for the day ahead.

1) Skipping breakfast

We’ve all heard that breakfast is the most important meal of the day, right?

But in the mad dash of morning routines, it’s often the first thing to get axed. If you’re guilty of bypassing your morning meal, you might be setting yourself up for an energy crash.

Think of your body like a car. You wouldn’t expect your car to run without fuel, so why expect that from your body?

Skipping breakfast means you’re not giving your body the nutrients it needs to kickstart your metabolism and energy levels for the day.

So tomorrow morning, instead of heading out on an empty stomach, grab something to eat – even if it’s just a banana or a slice of whole-grain toast. Your body (and your energy levels) will thank you for it.

2) Hitting snooze

I’ll confess, there was a time when my alarm clock’s snooze button was my best friend. Every morning, I’d smash that button like I was competing for a gold medal in the ’10 More Minutes of Sleep’ Olympics. 

But here’s the kicker: I’d end up feeling groggier than if I had just gotten up with the first alarm.

Turns out, those extra minutes of sleep are pretty deceptive. When you hit snooze and drift back off, your body starts a new sleep cycle. But since you’re not getting a full cycle in, you’re likely to wake up in the middle of deep sleep. 

So I made a change. I moved my alarm clock across the room. Now, when it goes off, I have to actually get out of bed to turn it off. No more snooze button for me, and guess what? My mornings have been a whole lot less foggy.

If you’re wrestling with fatigue every morning, it might be time to break up with your snooze button. Give it a try – your body’s natural rhythm will thank you for it.

3) Ignoring hydration

You might not realize it, but while you’re off in dreamland, your body is going a solid seven to eight hours without any water.

By the time you wake up, you’re already on the back foot hydration-wise. It’s no wonder that many of us kick off our day feeling sluggish and tired; we’re often slightly dehydrated from the get-go.

Our bodies are made up of about 60% water, and every single cell needs it to function properly. Without adequate hydration, our physical performance can suffer, and that includes our energy levels and brain function.

So, instead of reaching for that cup of coffee first thing in the morning, try starting your day with a glass of water. It can help to kickstart your metabolism, flush out toxins, and give your brain a boost. 

And keep a bottle or glass of water by your bed if that helps you remember. Your morning self will be much more awake and alert for it.

4) Overlooking light exposure

Morning light doesn’t just make for a good Instagram photo; it’s also a crucial signal for your body to wake up.

Light is one of the main cues that helps to regulate our circadian rhythm, which is our internal clock that dictates when we feel awake and when we feel sleepy.

Exposing yourself to natural light first thing after you wake up can help signal to your body that it’s time to start the day. This can be especially helpful during the winter months or if you tend to wake up before the sun does.

On the flip side, staying in a dim environment tells your body the opposite—it’s still time for rest. This can leave you feeling lethargic and struggling to shake off the remnants of sleep.

If you’re spending your mornings in a dark room, it might be time to open the curtains or step outside for a few minutes. Letting in some natural light can help boost your alertness and energy levels, setting a more awake tone for the rest of your day.

5) Not planning your day

Starting your morning without a clear plan is a bit like setting sail without a map—you might eventually find your way, but you’ll likely waste a lot of time and energy in the process.

Without a sense of direction, it’s easy to feel overwhelmed and undermotivated, which can contribute to that sluggish feeling.

A little organization goes a long way in giving your day purpose and momentum. By deciding on your priorities the night before or first thing in the morning, you can create a focused and efficient agenda

This doesn’t mean you need to schedule every minute, but having a to-do list can help you move through tasks more quickly and with greater confidence.

When you know what needs to be done and have it laid out in front of you, it eliminates the mental fatigue of decision-making throughout the day. This clarity can invigorate your morning routine and help you feel more energized and prepared to tackle whatever comes your way.

6) Neglecting self-care

We often rush through our mornings, ticking off tasks on our to-do lists, but we forget that mornings are also a prime time for self-care.

If you’re constantly feeling drained, it might be because you’re not taking a moment for yourself amidst the morning hustle.

Self-care can take many forms—it doesn’t have to be a long, drawn-out process. It can be as simple as taking a few deep breaths, stretching your body to awaken your muscles, or savoring your favorite cup of tea in silence.

These acts of kindness towards yourself can set a calm and positive tone for the rest of the day.

When we skip these moments of personal attention, we’re not just neglecting our emotional or physical well-being; we’re also indirectly telling ourselves that we’re not a priority. This can weigh heavily on our energy levels as well as our mood throughout the day.

So tomorrow morning, try to carve out a little time just for you. It could make all the difference in transforming your day from tired and tedious to tranquil and triumphant.

7) Overloading on caffeine

My day used to start with the familiar hum of a coffee machine. Cup after cup, I’d pour the rich, dark liquid, hoping each sip would act like a jumpstart to my weary engine. 

The irony? I was often more tired by mid-morning than when I first woke up.

Caffeine is a double-edged sword. While it gives that initial burst of alertness, it can also lead to a crash later on, not to mention the jitters and increased heart rate. It’s a temporary fix that doesn’t address the underlying issue of fatigue.

I learned that moderation is key. By cutting back and savoring just one cup of coffee, followed by water or herbal tea, my energy levels started to balance out.

It wasn’t easy at first, but eventually, my body adjusted, and my mornings became less about chasing energy and more about natural, sustained wakefulness.

If your reliance on caffeine feels like a necessity rather than a choice, it might be time to reassess your intake. 

Finding that sweet spot could help maintain your energy levels more evenly throughout the day.

8) Skipping exercise

It’s easy to think that saving energy by not exercising in the morning will leave you with more of it throughout the day.

However, this is one of those counterintuitive situations where the opposite is often true. Regular morning exercise can actually give you a substantial energy boost.

Physical activity gets the blood flowing and releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. They’re often referred to as ‘feel-good’ hormones for a reason. 

Exercise can also help improve the quality of your sleep when it’s time to hit the hay, making you feel more rested when you wake up.

If you’re constantly tired, try incorporating a short workout into your morning routine. It doesn’t have to be a high-intensity session; even a brisk walk or a gentle yoga sequence can invigorate your body and help shake off any lingering sleepiness. 

This habit not only strengthens your body but also energizes your spirit for the day ahead.

9) Disregarding quality sleep

The most crucial factor for feeling rested isn’t what you do in the morning; it’s the quality of sleep you’re getting each night. Poor sleep can be the root of your tiredness, and no amount of morning habits will fully compensate for that deficit.

Ensure your bedroom is a sanctuary for sleep: cool, dark, and quiet. Stick to a consistent sleep schedule, even on weekends, to regulate your body’s clock. Pay attention to what you eat and drink before bed; heavy meals and alcohol might make you drowsy but can disrupt your sleep cycle.

Investing in your nighttime routine and creating an environment conducive to restful sleep is the bedrock of energetic mornings.

Remember, each night is an opportunity to set the stage for a vibrant tomorrow.

Bottom line: It’s about harmony

The rhythm we set each morning can echo through the hours that follow. When we repeatedly find ourselves feeling tired, it’s essential to look at our morning habits—the small acts that can set the tempo for our entire day.

Consider each habit not just as an action, but as a note in the composition of your day. Strive for a balance that promotes a sense of well-being and alertness. 

As you reflect on the points discussed, keep in mind that change need not be monumental. It can start with the simplest intention to embrace the morning. This is not just about avoiding tiredness; it’s about crafting a day that sings with energy, focus, and peace.