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How to Have More Energy in the Morning

It’s normal to wake up in the morning feeling a bit groggy and slow at first. But, if you still find yourself lethargic and lifeless after 10-20 minutes and it affects the rest of your day, something could be amiss in your bedtime or morning routine.

Why is my energy so low in the morning, and how can I have more energy in the morning? You’ve come to the right place. We’re going to show you how to have more energy in the morning below with 10 tips we use ourselves to jumpstart the day.

While the best thing you can do is get a better night’s sleep, there are other strategies worth trying as well - from the way you wake up to cold exposure, moving your body, getting sun on your skin, and of course, getting some stimulants in your system.

The best way to get more energy in the morning is with Grinds energy pouches. They’ll help you set the foundation for a fulfilling day with 80mg of caffeine and zero sugar or calories. They’re perfect for on-the-go and they can also provide a mid-day pick-me-up, too!

Try them yourself and see what the hype is all about - in the meantime, we’ll talk all about how to get more energy in the morning below. 

Why is My Energy So Low in the Morning?

Low energy in the morning can make even the simplest tasks feel overwhelming. This issue takes a toll on your productivity, mood, and motivation. Eventually, this daily battle with fatigue can lead to long-term stress, burnout, and even physical health problems.

This is why it’s worth nailing down the root cause of your morning energy woes in the first place. You can then target your strategies towards tackling the issue at hand - be it poor sleep habits or dietary shortcomings.

Most of the time the problem can be traced to inconsistent sleep patterns. You may be struggling with staying up too late or waking up at irregular hours. Both of these things can disrupt the body's natural circadian rhythm.

Couple this with poor-quality sleep, dehydration, and low blood sugar from an overnight fast, and it's no wonder you wake up feeling less than refreshed!

It could even be anxiety about the day ahead, poor nutrition, and the habit of hitting the snooze button until the last second and then having to rush through your routine and get to work still half asleep.

Or, maybe it’s an underlying health issue that’s leaving you feeling groggy each and every morning - be it a more serious sleep disorder or a vitamin deficiency. 

It’s clear there are quite a few culprits you could look into - but the good news is that we’ll walk you through 10 ways to wake up feeling more refreshed and actually looking forward to starting the day. Let’s get into how to have more energy in the morning. 

How to Have More Energy in the Morning: 10 Ways to Wake Up Feeling Refreshed and Eager to Tackle the Day

So, how can I have more energy in the morning? There are two different things to consider here: what you do the night before and what you do the morning of. Both of these routines will play a role in how you feel heading into the day. Let’s start with optimizing your sleep environment. 

Create a Better Sleeping Environment

Far too many people overlook the role of their bedroom in how well they sleep. There is a lot to unpack here, but the most important things to prioritize are:

  • Darkness
  • Silence
  • Cool temperature

It’s been shown that a room temperature between 60-67°F promotes better sleep. Meanwhile, blackout curtains or a sleep mask can create total darkness, which is more conducive to deep, restorative sleep.

Noise machines or earplugs can drown out sounds that might disturb you. Even if the noise of cars passing by or dogs barking in the distance doesn’t completely startle you awake, it will impact the quality of your sleep.

Of course, your mattress, pillows, and bedding all play a part in how well you sleep. While quality comes at a cost, it’s an investment worth making. 

Just think about how many hours a day you spend sleeping (ideally 7-9) and you can justify upgrading your bedroom setup! This is especially true when factoring in the importance of sleep in helping you wake up with more energy in the morning.

Establish a Consistent Sleep Schedule

Even the best sleep environment will fall short of making a difference if you’re not prioritizing a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, reinforces your natural circadian rhythm.

This basically regulates your internal clock so that it’s easier to fall asleep at night and eventually, you’ll start waking up before your alarm goes off! 

7-9 hours of quality sleep is the goal, so plan your bedtime and wake-up time accordingly. Begin winding down at least an hour before bed - that means no screens, no food, and no stress. You can stretch, meditate, read, whatever it takes to get your body and mind relaxed.

Don’t Fall Victim to the Snooze Button

Hitting the snooze button might feel like a small win in the moment because you can squeeze out another 5-10 minutes of sleep - but you’re doing far more harm than good.

This habit disrupts your body’s natural wake-up process, and you’re really not getting any benefit from the marginal minutes of increased sleep. You’re only getting fragmented sleep which actually leaves you feeling groggier in the end than if you’d just gotten up originally. 

One way you can break this cycle is by setting your phone across the room so you have to physically get out of bed to stop your alarm. You won’t find yourself as likely to crawl back into bed once you’re already up and moving!

Then, you can start your morning routine - so let’s get into the second half of how to have more energy in the morning.

Fuel Your Body the Right Way

They say breakfast is the most important meal of the day, and it’s true. But when you eat your breakfast plays an important role here. Some people find that continuing to fast through the first few hours of the morning helps them feel more energized.

If you do choose to eat first thing in the morning, make sure you’re fueling your body with quality nutrients. Avoid sugary cereals and pastries that lead to blood sugar crashes. Instead, get ample protein, healthy fats, and complex carbohydrates.

Foods like eggs, oatmeal, or a smoothie with nuts and fruits will give you sustained energy throughout the morning. Of course, the food itself is just half the battle. Hydration is just as important, if not more so!

Drinking a glass of water the moment you wake up - ideally with electrolytes - helps replenish lost fluids during sleep and kickstarts your metabolism. We recommend drinking water before you do anything else, including breakfast and coffee.

Get Moving First Thing in the Morning

If you have a bit of extra time in your morning routine it’s a great idea to get moving straight away. This doesn’t have to be a grueling workout. Rather, a few simple stretches, yoga, or a walk around the neighborhood can get your blood flowing.

This will not only shake off the cobwebs that formed overnight but also release endorphins, your body’s natural mood enhancers. This empowers you to start the day in a positive direction. Speaking of which…

Mental and Emotional Preparation for the Day

Your mindset in the morning sets the tone for the rest of your day. We have found that taking a few minutes as you’re waking up to practice mindfulness or set daily intentions is a powerful way to have more energy.

This can be as simple as deep breathing as you’re sitting up in your bed, or meditating on the floor. We find this especially beneficial for those who have anxiety or stress about the day ahead, be it at work or just running errands.

Or, try journaling your goals and to-do list first thing in the morning. It gives your day purpose and will leave you motivated to tackle all pertinent tasks so you can feel the fulfillment that comes from crossing each of these off as you complete them.

Consider Cold Exposure via Shower or Plunge

Those who really struggle to get moving first thing in the morning may need a bit of shock exposure - like cold therapy. 

Whether it’s a cold shower or a cold plunge, this can improve circulation, reduce inflammation, and increase alertness, all of which can boost your morning energy. It wakes your nervous system and sharpens your focus. 

Maybe you’re feeling skittish about taking the plunge (pun intended). You can start small - try ending your normal shower with a burst of cold water to shake off any grogginess and startle your body and mind awake.

Get Some Sun on Your Skin

While it’s not always practical in regions that don’t get much sun during the winter, those who are lucky enough to live in sunny climates should take advantage.

Natural sunlight exposure regulates your circadian rhythm and boosts energy levels. It essentially signals to your brain that it’s time to wake up. It also helps suppress melatonin (the sleep hormone) and increase serotonin (which promotes wakefulness and positive mood).  

You can kill two birds with one stone here, doing some of your morning movement outdoors or even journaling, meditating, or taking a cold plunge in the backyard. All it takes is 10-15 minutes of sun exposure to set out on the right foot for the day.

Use Supplements and Energy-Boosting Products Wisely

It’s easy to think that how to have more energy in the morning is as simple as drinking more coffee or taking an energy supplement. But, stimulants need to be used with extreme caution. They can often have the opposite effect when not used properly.

We suggest waiting an hour or two before making your way to the coffee pot or mixing up your energy powder. When you do use these, make sure you’re not overdoing it - this will lead to that notorious energy crash by the time 10am to 12pm rolls around. 

That being said, these are a powerful tool when used correctly. Supplements like vitamin D, magnesium, and B vitamins all support your body’s natural energy production.

Meanwhile, adaptogens like ashwagandha or rhodiola can also help the body manage stress and promote sustained energy throughout the day. 

However, we still believe you can’t beat the power of the classic stimulant: caffeine. Steer clear of sugar energy drinks or coffees loaded with creamer. Instead, harness the simple, clean energy awaiting you at Grinds.  

Start Your Day With Grinds

We’ve created the best energy pouches to help you start the day on the right foot or push through the mid-day lull. They contain 80mg of caffeine without any sugar, calories, or filler ingredients. You’ll feel the effects creeping in within 30 seconds!

They’re far more convenient and cost-effective than coffee or energy drinks since you can easily take the entire can on the go. You can keep one at work, one by your bed, or anywhere else you find yourself in need of fast energy.

Choose from 30 amazing flavors to keep things fresh and fun - from classic pouch flavors like wintergreen to more exciting flavors such as cinnamon whiskey, peach, sour apple, and more.

With millions of cans sold over the past 15 years and counting it’s safe to say these are the best caffeine pouches on the market. But don’t just take our word for it - feel the difference Grinds can make in your morning routine today!

Final Thoughts on How to Get More Energy in the Morning

We hope this guide on how to have more energy in the morning helps you overcome the grogginess and fatigue that so many individuals deal with on a daily basis. 

From improving your sleep to optimizing your morning routine, there are countless ways you can elevate your energy and conquer each day. Grinds is a great addition to any morning routine for natural, fast-acting energy.

So, find the perfect boost for your morning grind today. Browse our flavors and power up your mornings for energy that lasts all day long!

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