Do you ever find yourself struggling to wake up in the morning? If so, you're not alone!

Changing your mindset first is a great start, but there are other simple ways that you can improve your energy levels in the morning without the extra expresso shot. 

1. Drink water first thing

Yes—even before that cup of coffee! Feeling fatigued is a classic sign of being dehydrated and can keep you feeling sluggish all morning and even disrupt your cognitive abilities. Drinking a glass of water first thing in the morning will help wake you up and combat symptoms of dehydration.

2. Exercise

Exercising first thing in the morning has numerous benefits. During regular exercise, we make endorphins; a hormone secreted by the brain also known as the “feel-good” hormone responsible for our moods. Physical activity is known to naturally reduce stress which could mean a better mood, better focus, and increased overall energy!

Tip: Your morning exercise routine does not have to be a 3-mile neighborhood run or sweat-blasting HIIT workout. Yoga and even gentle stretching are effective in stimulating the brain and starting off your day with a healthy, positive attitude.

3. Don't skip breakfast

Food is fuel, so what do you think happens if you don’t give your body the fuel it needs to properly function throughout the day? Our blood sugar is naturally low in the morning, slowing your metabolism making you feel sluggish. To get your metabolism running, you should eat a nutrient-rich breakfast to replenish your energy. Eating a balanced breakfast of protein, carbs, and healthy fats will help prevent blood sugar crashes during the day.

Tip: Be sure to incorporate healthy, low-glycemic carbs. Carbs keep you satiated and will keep you full into lunchtime!

4. Avoid sugar

Since we’ve established that eating breakfast is one of the more important meals of the day, it’s important to note that not all breakfasts are created equal. A lot of people unwillingly consume too much sugar eating pastries, hidden-sugar breakfast cereals, and drinking high-sugar juices and sweetened coffee.

If you enjoy a somewhat sweet breakfast over savory, opt for natural sugars through low-glycemic fruits but limit your sugar intake as much as possible to avoid sugar spikes and drops that will undoubtedly leave you feeling fatigued.

5. Stick to a bedtime routine

How you feel in the morning can be greatly influenced by your bedtime habits—or lack thereof. Healthy bedtime practices can be limiting screen time before bed, avoiding caffeine later in the day, and avoiding exercise too late in the evening (this signals your brain to keep active).

It’s also recommended that you consistently get up at the same time each morning, even on the weekends! This practice helps keep biological processes such as the sleep-wake cycle functioning optimally. Our bodies love routine and consistency, so establishing a bedtime and rising time is key to beating fatigue!