Do you feel lethargic the moment you wake up, despite getting a full night’s sleep? Many people opt for coffee to shake off their grogginess. While caffeine can provide a temporary energy boost, relying on it too heavily can lead to dependency and disrupt your natural energy cycle. The good news is that there are various caffeine-free options that can help you revitalise your body in the morning. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed tips that you should follow to raise your energy levels in the morning.
Caffeine-Free Options To Boost Energy Levels
Start with Hydration
Your body becomes dehydrated after hours of sleep and drinking water first thing in the morning can help you boost your energy levels. You can even add a slice of lemon or a few drops of apple cider vinegar to it to provide additional energy and promote digestion.
Exercise
The next thing that you should do is engage in a good workout session. Dr Singhwal said, “Exercise is a powerful energy booster that can help wake up both your body and your mind. It can help increase your blood flow, release endorphins, and improve mental clarity.” If you are running out of time, you can opt for a brisk walk, a quick yoga session, or cycling.
Also Read: Healthy Morning Habits: Expert Lists Benefits Of Eating Jaggery and Raw Turmeric In The Morning
Eat a Balanced Breakfast
It is crucial to consume a nutritious breakfast to maintain steady energy levels throughout the day. “You should aim for a balanced meal that includes a combination of complex carbohydrates, protein, and healthy fats. Foods like oatmeal with nuts and fruit, Greek yoghurt with granola, or avocado toast on whole-grain bread provide sustained energy and keep you feeling full and focused until your next meal”, added Dr Singhwal.
According to Harvard Health Publishing, consuming foods with a low glycemic index, where sugars are absorbed gradually, can potentially prevent the energy slump often experienced after consuming quickly absorbed sugars or refined starches.
Let in Natural Light
Another thing that you should keep in mind is to let your body soak up the sunlight as soon as you wake up. According to a study published in the Journal of Biophotonics, it was found that short-wavelength light plays a crucial role in suppressing melatonin production in the brain, a hormone that induces drowsiness. Exposure to natural light plays a crucial role in regulating your body's internal clock and promoting wakefulness.
Also Read: Eggs For Breakfast: Expert Lists Benefits Of Eating Eggs In The Morning
Practice Mindfulness
Did you know chronic stress can deplete your energy stores and leave you feeling drained? Therefore, you should also include mindfulness in your morning routine as it helps in calming your mind, reducing stress, and increasing your energy levels. You can choose activities, such as meditation and deep breathing to set a positive tone for the rest of your day.
According to the Frontiers in Human Neuroscience, engaging in breathing exercises can activate the body by increasing oxygen levels in the bloodstream, potentially resulting in an increased sense of alertness.
Listen to Upbeat Music
Don’t we all feel energised after listening to our favourite songs? This is because music has the power to influence mood and energy levels, hence, start your day with a playlist of upbeat tunes. “Dancing along to your favourite songs can also provide a fun and effective way to get your blood pumping and shake off morning fatigue”, added Dr Singhwal.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]