Follow these 5 habits to wake up refreshed and energized

How to wake up feeling refreshed in the morning

Sleep is vital for overall health.

Sleep expert Dr. Deborah Lee shared some easy ways to wake up feeling energized in the morning if you follow the tips below.

Breakfast is key

A breakfast rich in carbohydrates and proteins will fuel your body with energy for the entire day.

"Eggs are a great source of protein, so if you have time, making an omelet with your favorite meat and cheese will be very beneficial," added the expert.

It's important to avoid sugary cereals, which can spike your blood sugar levels, leaving you feeling even more tired.

Sugar, pastries, cakes, and white bread are quick carbs, just like sweet muesli and cereals. The body uses energy from them quickly, and the lack of protein doesn't make up for it. After such a breakfast, you'll likely feel hungry again within a couple of hours.

Morning workout

Research has shown that a 30-minute moderate-intensity workout will help you wake up much faster in the morning.

This doesn’t have to be weight training; a simple brisk walk around the block works too.

Set aside at least 15 minutes for a warm-up. You don’t need to do a full workout or lift weights—just get the blood flowing throughout your body and muscles.

Protect your circadian rhythm

Your circadian rhythm is the pattern your body follows to know when to sleep and wake up. A huge factor in this is your daily routine and going to bed at the same time each night and waking up at the same time each morning.

While this may be difficult to achieve, it's important to turn off your phone at night, as it can contribute to insomnia.

More light in the room

When your eyes see light in the morning, it signals to your brain that it's time to wake up. If you have dark curtains, it will be harder for you to get up.

Don't close the curtains at night, and try placing your bed closer to the window. This way, you'll start waking up with the first rays of the sun, often even before the alarm rings.

Avoid coffee

Of course, when we wake up, the first thing we want is a cup of coffee to help us feel truly awake.

However, it's best to avoid caffeine for at least 45 minutes after you wake up, as this is when caffeine will have the greatest effect on you.

You may be interested in:

• 6 effective ways to easily get your child to sleep
• 5 fruits you should never eat at night

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.