Tired In the Morning?

Tired In the Morning? Easy Steps to Enhance Energy
Fatigue is a serious problem in our contemporary world that millions of people are facing every day. Morning fatigue is characterized by tiredness, lack of energy, or lack of motivation that is present in the morning. However, it often continues during the day. Morning fatigue may have a serious impact on physical, mental, emotional, and spiritual health and overall quality of life.

The good news is that you can combat morning fatigue and enhance your energy naturally. Below are 6 potential causes and 6 steps to beef up your energy naturally to reduce morning fatigue.


6 Causes Morning Fatigue
Fatigue may have a diversity of causes, including quality of sleep, physical health, diet, and lifestyle.

1. Poor Sleep and Circadian Rhythm Disruptions
   A lack of sleep or poor sleep seems to be an obvious and logical reason behind fatigue. Sleep is incredibly important for your health and well-being. It is time for rest and repair. Ideally, you want to get 7 to 9 hours of high-quality sleep. When your sleep is short, interrupted, and irregular, it may interrupt the entire system. When you are going to bed at irregular times, you are disrupting your natural circadian rhythms that may make good sleep difficult even if you allow time for it. When you are not honoring your body’s need for sleep or health issues prevent you from sleeping well, morning fatigue is an almost inevitable consequence.
   
   
2. Blood Sugar Problems and Morning Fatigue
   You are probably familiar with the quick energy you may feel after a little sugar, and the sugar crash and sudden fatigue that follows it. Blood sugar problems may be one of the culprits behind your morning fatigue.
   One of the main signs of blood sugar issues, pre-diabetes, and diabetes is fatigue. Your body produces insulin by your pancreas to help break down glucose and use it for energy. However, if you are eating too much sugar, it will become increasingly difficult for your body to keep up. If you have diabetes, your body either can’t use insulin well or it doesn’t make enough insulin necessary. One of the main signs of diabetes is fatigue, along with extreme hunger or thirst, frequent urination, dry skin, and slow healing wounds.
   Remember, knowing the cause of your issues is your key to the right solutions. You may find out if you have blood sugar issues, pre-diabetes, or diabetes through some blood-work. You may learn about insulin resistance and how to stabilize your blood sugar naturally.
   
   
3. HPA Axis Dysfunction and Morning Fatigue
   The hypothalamic pituitary adrenal (HPA) axis is basically your central stress response system. It is connected to your central nervous system and endocrine system. The responsibility of your HPA axis is the neuroendocrine adaptation within your stress response. The neuroendocrine signals are responsible for lead to the release of a variety of hormones and neurotransmitters, including cortisol, epinephrine, and norepinephrine.
   However, when you are exposed to repeated and sustained stressors, it may result in sustain HPA axis activation and dysfunction. This may deplete your metabolic output, results in changes in cortisol output, affect DHEA, melatonin, and epinephrine levels, and as a result may lead to fatigue, including morning fatigue, chronic fatigue syndrome, and adrenal fatigue.
   
   
4. Hypothyroidism and Morning Fatigue
   Hypothyroidism is a condition that affects 20 million Americans. If you have hypothyroidism, your thyroid gland does not produce enough thyroid hormones resulting in a variety of health issues. One of the main symptoms of hypothyroidism is fatigue. Other symptoms may involve weight gain, feeling cold muscle pains, depression, poor memory, and hair loss.
   Determining whether your symptoms are due to hypothyroidism is easy to be determined through a blood test. Hashimoto’s disease is a common autoimmune form of hypothyroidism.
   
   
5. Mitochondrial Dysfunction
   Your mitochondria are the powerhouse of your cells. They are specialized parts of your cell that help to convert nutrients into energy and allowing your body to function at an optimal level.
   When your mitochondrial health is compromised, your entire health suffers. If you have mitochondrial dysfunction, your body cannot produce enough energy for your cells to suffer optimally. When that happens, fatigue sets in, and you won’t be able to carry on with your days as your desire.
   According to research, mitochondrial dysfunction may not only result in general fatigue but has also been linked to chronic fatigue syndrome.
   
   
6. Dehydration and Bodily Stagnation
   Hydration and regular exercise are both incredibly important for your overall health and healthy energy levels. Ideally, you want to drink at least 8 to 10 glasses of clean water a day, more if you are exercising, sick, or living in a hot climate. For general health, you should aim to get 20 to 30 minutes of exercise five days a week and generally stay active.
   If your body is dehydrated, your body cannot pump enough blood to your heart and brain. It will have to work harder and harder taking off energy. As a result, you may experience fatigue and lethargy. Not moving enough may lead to poor circulation that may also result in fatigue. Body stagnation may put you into a rut, making you weaker, less energetic, and less motivated to move.

6 Steps to Beef Up Your Energy
Below is a quick list of the 6 tips - scroll down for details on each topic:

• Sleeping Habits
• Gratitude & Prayer
• Optimize Hydration
• Get Moving Early
• Sun Exposure
• Anti-Inflammatory Foods

 

1. Prioritize Good Sleeping Habits
   Good sleep is key for reducing morning fatigue, optimizing your energy levels, and increasing your health. Sleep is essential for stress reduction, rest, and repair. Make sure to get at least 7 to 9 hours of sleep each night. Create a calming and stress-free zone in your bedroom.
   Avoid electronics at least two hours before going to bed. Instead, engage in calming activities, such as reading, board games, journaling, coloring, crossword puzzles, and loving conversations. Try prayer, meditation or a relaxation tape and sip on some herbal tea. Invest in a comfortable bed, sheets, and pillows.  
   It is also important to keep your room as dark and cool as possible (65-70 degrees) for optimal sleep. It also important to reduce your mouth breathing at night and improving your nasal breathing by practicing mouth taping.
   In the morning, either wake up naturally or get up when your alarm goes off.  If you hit the snooze button, you reduce your cortisol awakening response and you will have more fatigue throughout the day.
   
   
2. Focus on Gratitude & Prayer
   Fatigue often involves emotional and mental fatigue, not just physical fatigue. A change in your attitude, mindset, and emotional state can elevate mental fatigue and consequently may reduce physical fatigue as well. Remember, your mind and body are all connected. Having a gratitude practice is one of the best ways to shift your mood.
   When you are in a state of gratitude, you can’t experience negative emotions at the same time. If you experience morning fatigue, the best thing is to start your day with some gratitude and prayer. Focus on gratitude throughout the day. Acknowledge the small good things in your life. Keep a gratitude journal and jot down 3 to 5 things you are grateful for each night.
   
   
3. Optimize Hydration
   Optimal hydration is a non-negotiable for your overall health and healthy energy levels. After a good night sleep and not drinking for 7 to 9 hours, you wake up dehydrated. To combat morning fatigue, it is important that you rehydrate your cells right away. Start your day with 16 to 32 ounces of water.
   You may add some lemon or lime to support your metabolism, digestion, and optimize your pH levels. Drink plenty of water throughout the day. I recommend at least 8 to 10 glasses, however, you may need more. Listen to your body. You may add some lemon, lime, or apple cider vinegar (ACV) and a pinch of salt if you feel dehydrated to replenish your electrolyte levels and keep your well-hydrated and energized.
   
   
4. Get Moving Early in the Day
   Regular exercise and moving your body are essential for healthy energy levels and overall well-being. Movement increases blood flow and circulation. It reduces your stress levels, lowers mental fatigue, depression, and anxiety. Regular exercise also helps your sleep cycle allowing you to feel energized during the day and get rest at night. Make sure to exercise four to five days a week 20 to 30 minutes a day. Try to stay active and move your body regularly every day. If you have morning fatigue, get moving early in the day. If you don’t have time for a full workout, make sure to stretch, do some rebounding on a trampoline, or go for a short morning walk.
   
   
5. Get Sun Exposure Early in the Day
   Sun exposure incredibly important for your overall health. Sunshine can be uplifting for your mood and energizing for your body. Sun exposure helps to fill your body with plenty of vitamin D, which is important for your energy levels, brain health, gut health, immune system, bones, and lungs. If you are dealing with morning fatigue, get some sun exposure early in the day. It is a great opportunity to breathe in some fresh air and perhaps a short nature walk or grounding as well.
   
   
6. Anti-Inflammatory Nutrition Plan
   Chronic inflammation can have serious consequences on your body, including serious fatigue and morning fatigue. To eliminate morning fatigue from your life and increase energy, I recommend an anti-inflammatory nutrition plan. Eliminate refined sugars, refined oils, unhealthy fats, processed foods, junk foods, artificial ingredients, and toxins.
   Eat lots of nutrient-dense, anti-inflammatory foods, including leafy greens, such as collard greens and kale, non-starchy vegetables, such as cucumber, pepper, and celery, herbs and spices, such as ginger, turmeric, and rosemary, low-glycemic index fruits, such as berries and lemon, healthy fats, such as avocados, coconut oil, and grass-fed butter or ghee, clean protein, such as organic grass-fed beef, pasture-raised poultry, wild-caught fish, wild game, and free-range eggs, nuts and seeds, such as almonds, cashews, hemp seeds, and pumpkin seeds, and fermented foods, such as sauerkraut, kimchi, and kefir.

Connect with me if you have questions or want to figure you're individual situation out.