7 Morning Rituals for Instant Energy Without Coffee
Riya Kumari | Oct 01, 2024, 11:33 IST
Waking up feeling energized begins the day prior, and you can survive your day without coffee just fine. To wake up feeling refreshed in the morning, make a routine by going to bed early and at the same time each night. Avoid using your phone at least 30 minutes before sleep. Drink chamomile tea and use essential oils like lavender for relaxation. Do a massage or take a hot shower for deep sleep. Quality sleep is more important than you might think.
1. Exercise to Feel Fresh
Exercise
Even brisk walking in the morning can help you feel more awake. Exercise stimulates the release of endorphins and norepinephrine, chemicals that help you feel more awake and alert. When you exercise, your body signals your cells to demand more energy, and in response, it adapts by boosting energy production to meet those needs. Research conducted on animals since the late 1980s has shown that exercise enhances norepinephrine levels in brain areas associated with the body's stress response, according to findings from the American Psychological Association.
2. Hydrate First Thing
Hydrate
Drinking water as soon as you wake up helps rehydrate after a long sleep. Studies have linked hydration with attention span and memory power. To properly hydrate yourself:
- Keep a water bottle handy and at all times near you.
- You can also set reminders to drink water at regular intervals.
- Have a glass of water 30 minutes before your meals.
- Infuse your water with cucumber or orange slices to make it tasty and also increase its nutritional benefits.
3. Meditate for a Better Mood
Meditate
Starting your day with a meditation session will make you feel energized and also attentive instead of drowsy and sleepy. Research published in Health Psychology indicates that mindfulness meditation can decrease stress and improve emotional well-being, which in turn helps you feel more refreshed and energized. Meditation Guide for Boosting Energy:
- Close your eyes and take a deep breath in through your nose, filling your lungs completely.
- Exhale slowly through your mouth. Repeat this for a few cycles to center yourself.
- Silently or aloud, repeat positive affirmations such as: “I am full of energy and vitality.”
- After 10-15 minutes, slowly bring your awareness back to your surroundings.
- When you’re ready, gently open your eyes and be present.
4. Forget You Have a Snooze Button
Do not snooze
Do you also keep 5 alarms because you know you're going to hit the snooze and never wake up on the first ring? If that's you, then start setting realistic alarms and go to bed 7 hours prior to it. Train yourself to rise as soon as your alarm goes off to break the cycle of hitting snooze.
- Keep your alarm out of reach, forcing you to physically get up to turn it off.
- Wake up with sunlight or a sunrise alarm clock to help regulate your body’s internal clock.
- After your alarm rings, count to five, then commit to getting out of bed.
- Place comfortable slippers by your bed to make it easier to step out, especially on cold mornings.
- Set two alarms, one 90 minutes before you want to wake up and another for your desired wake time, to wake during a lighter sleep phase.
5. Eat a Balanced Breakfast
Eat Breakfast
Consuming a nutritious breakfast replenishes your glucose levels. Have a low glycemic breakfast like cheela, vegetable upma, or dosa. These dishes have carbohydrates, proteins, and fats to keep you feeling full longer. Pair them with yogurt or nuts for a more complete meal. The NCBI recommends grains and milk as important sources of energy for breakfast.
6. Listen to Engaging Audio
Listen to something
Engaging audio can stimulate your brain, shifting your focus from the remnants of sleep to the world around you. Sounds activate your senses and help you feel better, making it easier to transition from sleep to wakefulness.
- Subscribe to a Podcast: Listening to new podcasts can be a great way to start your morning. Whether it’s motivational self-help content or a productive yap session, it engages you to the core.
- Plug in Your Headphones: Create a shower playlist or a getting-ready playlist filled with your favorite songs, or enjoy a mix of soothing jazz music or pop culture hits to feel like you're the main character.
7. Go Outside
Spend time outside
Spending time in nature can improve your mood. Studies have shown that being outdoors can reduce stress and improve vitality. A study revealed that people who spent 5 to 6 hours outdoors on weekends had much lower chances of experiencing depression.
Sunlight helps to form a good sleep-wake cycle. So, you should aim to soak in 30 minutes of sunlight daily, or an hour if you have insomnia.