Recent data from Bed Factory Direct reveals a significant rise in Google searches for “how to feel less tired”, with a 30% increase over the past three months. The phrase “feel less tired” has also seen a 100% surge in searches over the past year. In response, Dr Deborah Lee, a sleep expert from Doctor Fox, in collaboration with Bed Factory Direct, offers insights on how to reduce morning grogginess and start the day feeling refreshed.
“It might be easy to just grab a breakfast bar or put some bread in the toaster, but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly,” advises Dr Lee. “Eggs are a great source of protein, so if you have the time to whip up an omelette full of your favourite meats and cheeses, that should do the trick.”
Dr Lee cautions against consuming sugary foods first thing in the morning. “Eating something too sugary first thing in the morning, like some cereals, can often spike your blood sugar, which could make you feel more groggy,” she notes.
Incorporating physical activity into your morning routine can significantly impact alertness. “There aren’t many people that wake up in the morning and get excited by the thought of morning exercise. However, research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness,” says Dr Lee.
The exercise doesn’t have to be intense. “It doesn’t have to be a major HIIT workout, but even just a speed-walk around the block should help those tired eyes!”
Maintaining a consistent routine is crucial for regulating your body’s internal clock. “Your circadian rhythm is the pattern your body follows to know when it’s time to sleep and time to wake up,” explains Dr Lee. “A huge factor in this is routine, and ensuring you’re going to sleep at the same time each night and waking up at the same time each morning.”
Consistency should extend beyond sleep schedules. “It isn’t just your sleeping pattern that needs to be kept into routine, but your daily meals, your shower and bath routine, and your technology ‘switch off’ time,” she adds. While it may be challenging to maintain this on weekends, adhering to a routine can make Monday mornings more manageable.
Exposure to light upon waking sends signals to your brain that it’s time to start the day. “When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up,” says Dr Lee. “If you have blackout curtains, then this can be really confusing for the mind.”
Investing in a night lamp or a sunrise alarm clock can be beneficial. “These lamps will wake up with you, so it won’t be such a shock to the eyes when there’s a big bright light next to you!” Utilising natural light by opening the curtains and getting outside as soon as possible is even more effective.
While reaching for a cup of coffee might be a common morning ritual, Dr Lee suggests waiting. “Naturally, when we wake up, the first thing we want to do is grab a coffee to actually wake up properly. However, you shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up, as this is when the caffeine will give you the biggest fix,” she advises.
