If you’re a working adult with a busy schedule, it’s safe to say you’ve had to fight off feelings of exhaustion at one time or another. Whether you’re an office drone or a stay at home parent, here are eight ways to modify your daily routine to fight grogginess.
1. Never hit snooze
Tapping the snooze button is an automatic reaction for most of us when the alarm sounds — especially on a Monday morning — but the benefits of resisting the urge could pay off throughout the rest of the day. According to food and travel blogger Tracy Memoli, “Never hitting snooze is one of the best things you can do! Getting up the first time you hear your alarm will not only give you more time in the morning, but it will also give you more energy — getting rid of that groggy feeling.”
2. Drink lemon water
Staying hydrated is often the solution when you’re not quite feeling 100%, and adding a little lemon to your daily beverage could be even better. “Drinking lemon water first thing in the morning helps you wake up naturally,” Memoli said. “The juice from the lemon is a healthy stimulant that activates your body. Lemon water is also great to drink throughout the day if you need a little pick me up!”
3. Meditate and stretch
Most of us tend to wake up in a hurry, run around the house getting dressed, grab a quick bite, and rush out the door. It’s important to remember to take a little extra ‘you’ time — allow yourself to be calm and centered before the start of a busy day. “Allowing just an extra 5 minutes to meditate and stretch will not only make you feel better, but it will also wake you up,” Memoli said.
4. Eat cleaner
It’s kind of a no-brainer that the food you put into your body is its fuel for the day, so it makes sense that if you make an effort to eat clean, you’ll probably stand a good chance of being able to ward off grogginess throughout the day. According to Diane Passage, NYC based life coach, “Processed foods have many negative effects including causing fatigue and laziness. Avoid processed foods as much as possible and replace with natural foods that are free of preservatives and other chemicals.”
5. Get exercise every day
Most people are familiar with the philosophy that if you get some exercise, you’ll be more awake, and adversely, if you abide by more of a lazy lifestyle, you probably won’t have energy for much of anything. Passage suggests people should get at least 20 minutes of exercise every day. “Benefits include stress management, better sleep, and endorphins,” Passage said.
6. Don’t starve yourself
According to Erin Larsen, Holistic Health Coach and Yoga Instructor, you should eat every 2-3 hours. “This is vital to keep blood sugar stable so that you don’t crash. Many working folks skip breakfast, skimp on lunch and then find themselves exhausted around 2-3pm, come home and gorge for dinner [I know because I coach a lot of folks trying to lose weight and stay awake]. Not only is this terrible for your energy, but also for your waistline. Eat something for breakfast, with protein.” For mornings you need a lot of energy, Larsen suggests eating some eggs and veggies or a smoothie with protein, like whey protein or a scoop of almond butter.
7. Cut the sugar
According to Kirkland Shave, Lead Guide and Program Director at Mountain Trek, an all-inclusive hiking-based health and fitness retreat, we need to shift our views on coffee, sugar, and high energy drinks, as most of these provide a quick boost, but are often followed by a crash. If you cut the sugar, you won’t crash later.
8. Set two random alarms throughout the day
Setting an alarm ensures you have to attend to it, regardless of what you’re doing or how busy you are in the moment. “Set your phone alarm for two random times (a.m. and p.m.) to prompt you to close your eyes and breathe deeply for just one minute,” Shave said. “This reduces the stress hormone cortisol and switches our nervous system from “fright and flight” to grounded calmness.”