Every day it’s the same thing: you turn off the 6 alarms on your alarm clock with your eyes still closed and curl up in your comforter again. But you have to get up!
Why is it so hard to get out of bed in the morning? And why does our body feel drained of its batteries after 8 hours of sleep? Especially in winter, when the lack of light makes us want to stay up longer. In this post, you will discover 11 tips to have more energy in the morning! A shower, a good breakfast… and a few extra reflexes are enough to get up on the right foot and boost you! Let’s begin…
1. Stop skipping breakfast!
Lack of time, not very hungry… We can’t say it enough: breakfast is the most important meal of the day. However, about 15% of French people skip it at least once a week. There are many reasons to start the day with an empty stomach. But it is essential to bring to its body the energy it needs after a night of fasting. In addition, studies show that skipping breakfast can have inevitable significant consequences on health.
What are the effects of not eating breakfast?
– A body that resists insulin and the rate of diabetes soars.
– A 27% increased risk of death from coronary heart disease and heart attack.
– A temptation to snack
– Increased cholesterol (thanks to snacking!).
– An increase in the rate of hypertension.
– A tired body, deprived of its morning “fuel”.
– An increase in stress due to fatigue.
2. Eating protein cuts down on hunger
Proteins are the glue that binds your body together. They are found in our cells, such as skin, hair, nails, and even bones. In short, they are essential to the proper development of the body. As a result, the ideal breakfast for an adult should be 13% protein and 10% for a child.
A good protein intake, with fewer calories than slow sugars, helps resist the temptation to snack. Thanks to them, you will last until lunch break!
Meat, which is very rich in protein, is rarely eaten for breakfast in America. We often prefer dairy products (yogurt, cottage cheese, glass of milk) and eggs.
3. Eat fruit for energy!
Fruit is a natural energy cocktail that the body needs every day. Fruit contains many vitamins, minerals, fiber, and zinc, whether dried, fresh, or juice. You can also offer yourself a small compote, admittedly sweet but rich in fruit. And why not consume several fruits at once by preparing a delicious smoothie?
You can also consume:
– Juices (pure and without added sugars): oranges, grapefruit, pineapple… You are spoilt for choice!
– Apricots, prunes or raisins for energy.
– Fresh fruit: kiwi (good for the complexion), apple, banana…
4. Eat slow sugars to avoid snacking
All sportsmen and women know the trick: You have to eat slow sugars in the morning to boost your energy! Indeed, the body assimilates these foods more slowly, which offers a reserve to compensate for the 11 am rush.
Choose whole-grain bread and rusks because they contain complex carbohydrates that help you get through the morning.
5. Allow yourself a little fat
Breakfast is still the meal of the day when anything goes. So why not treat yourself! If you take the time to eat it, there’s no reason to deprive yourself of a little buttered bread. When consumed in moderation, fat does not affect your weight. Butter even provides a precious supplement of vitamin A.
You can also spread it on your food without scruples, but sparingly:
– salted butter;
– jam;
– spreadable paste;
– chestnut cream;
– honey (excellent against angina).
6. Choose a hot drink
Rich in amino acids and vitamins B, C, and E, tea is a good morning companion. Consumed without sugar or cream, it has the significant advantage of not containing any calories. In addition, it is an excellent antioxidant and a great fat burner. It is advisable to accompany your breakfast with a drink to rehydrate your body after a night’s sleep.
Choose the variety that suits you: green tea, black tea, red tea, white tea… and if you don’t like tea, opt for fruit juice, chocolate, or coffee.
7. Fill up on light
Why, in winter more than in summer, do we have to get out of bed? Because without light, it’s even harder to open your eyes (and yes, it’s cold, which doesn’t help!). But here’s the thing: light is essential for getting up smoothly and on the right foot, so why chase it away?
If you can’t fall asleep without total darkness, open your curtains and shutters every morning when your alarm goes off. Then you hang out in bed for a few minutes, but the light wakes you up, and it’s less difficult to start the day!
8. Take a not too hot shower
There’s nothing like a shower to wake you up gently when you jump out of bed. But here’s the catch: a too-hot shower can have the opposite effect and make you soft! After the difficulty of getting out of bed, the problem of getting out of the shower… Even if it’s cold outside, your body will get used to the ambient temperature. Give it time.
For an energizing shower, start with a stream of hot water. Then turn the temperature down a few degrees. Come on, and it’s stimulating!
9. Walk instead of driving
Traffic jams, stress, delays… Nothing is worse than driving or taking public transportation to work if you can walk part of the way to work.
Take the opportunity to breathe, relax, meditate, and don’t walk with your nose down on your phone! A little exercise (it seems like nothing…) and a breath of fresh air will give you the energy you need to start your day. Biking is also a good option if you don’t like walking.
10. Do some push-ups
A muscle-building exercise that’s easy to do at home and even in a small space, push-ups are great for motivating yourself in the morning.
Even if you don’t have a military rhythm, they give you a bit of a boost to start your day. After a few problematic starts, you won’t be able to do without them! Come on, a small series of 10 to start…
Note: Be careful not to hurt your back. Numb from sleep, your body may take a while to respond to the effort.
11. Stretch, breathe
Your body and mind wake up gently and gradually relearn the basic movements in the morning. To avoid false movements and give your body time to soften, practice a few stretches as soon as you get out of bed. Start by stretching:
– neck;
– arms;
– back;
– thighs;
– calves;
– ankles.
During this exercise, gradually approach a light source until you are in full light. Remember to breathe deeply during each workout.
For an energetic awakening, there is no miracle recipe; a few things are enough, such as
– Gradually increase the light.
– Eat a complete breakfast.
– Doing some physical activity to relax your muscles.
– Take a warm shower.
For more tips, check out our previous articles:
