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You may feel tired in the morning if you’re not getting enough sleep. It may also relate to your mental or physical health. Speak with your to find the cause. In the meantime, making a few lifestyle changes may help you fight morning fatigue.
When waking up is hard to do, consider the following strategies.
We’ve all had those mornings when we just can’t shake a feeling of sluggishness, even when we’ve technically gotten enough sleep. In an effort to perk up on tired days, many of us load up on cup after cup of coffee.
But over-caffeinating can leave us jittery and anxious (not to mention perpetually running to the bathroom).
Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.
That beloved button on top of your alarm clock may not be so helpful after all.
Spending the last half hour or so of nighttime rest in what researchers call “fragmented sleep” has consequences for your ability to function throughout the day.
Pro-tip: Try the 90-minute sleep cycle hack by setting two alarms — one for 90 minutes before you want to wake up and one for when you actually want to wake up.
The theory is that the 90 minutes of sleep you get between snoozes will be a full sleep cycle, allowing you to wake up after your REM state, instead of during.
Fatigue is a classic symptom of dehydration, and even a mild case can trigger feelings of sleepiness, changes in cognitive ability, and mood disruptions. Let a glass of water freshen up your entire body before you get moving.
Pro-tip: If you find you still can’t shake morning lethargy, try upping your intake of water and other noncaffeinated beverages throughout the day.
There’s a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed (atonia), and reactivating them releases energy-stimulating endorphins.
Pro-tip: If you have a bit of time for morning yoga, take it; just 25 minutes has been shown to boost energy levels and brain function.
Cold showers are reported to reduce sick-day absences from work.
If you don’t want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.
Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!
Pro-tip: One cult-favorite product is Saborino’s Morning Face Mask from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.
Note: People with sensitive skin may want to avoid this product.
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The jury is still out on whether breakfast is the most important meal of the day. But research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.
Food is fuel. Give your body some calories to put it into action at the start of the day.
But if you’re working out in the morning, remember to eat after, not before.
This will (a) burn more calories, (b) boost your metabolism, and (c) help you avoid an unsettled stomach.
Pro tip: Build a fatigue-fighting breakfast instead.Since what you eat at breakfast can affect how you feel for hours, making the right choice is critical for your morning.
Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.
All breakfasts are not created equal, so take stock of your morning food choices. Sugary items like sweetened coffee drinks, pastries, and breakfast cereals can lead to the classic blood sugar spike-and-drop that leaves you feeling drained.
Pro-tip: Pay attention to nutrition labels to see how much sugar you’re getting at breakfast — and cut back wherever possible. Keep whole foods like apples, carrots, and oranges on hand for easy access.
That’s right, we said less coffee — but not none! Though coffee has plenty of health benefits, chugging a lot in the morning may indirectly contribute to increased fatigue later in the day.
Participants in one study reported feeling more tired the day after they had consumed caffeinated drinks. Experimenting with a reduced amount of caffeine in the morning actually may make you less tired.
Pro-tip: Avoid the big mugs. Purchase a smaller cup, if you have to, to help reduce the amount you drink.
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Sunlight bumps up your body’s serotonin levels, leading to improved sleep — and, therefore, increased daytime energy. And, according to a series of studies at the University of Rochester, spending time in nature “makes people feel more alive.”
Sounds like a very good reason to carve out a portion of your morning in the great outdoors.
Pro-tip: If going outside is a chore in the early morning, adjust your curtain so that the sunlight seeps in when you’re getting ready to wake up.
Sure, when you want to crawl back into bed, exercise may sound pretty unappealing — but it may be exactly what your body needs to get help booting up.
Research consistently correlates aerobic exercise with reduced fatigue.
See if you can squeeze in a quick walk or bike ride, or try a longer workout for even more benefit.
Pro-tip: When pressed for time, get your body up with a few rounds of high-knees and jumping jacks. Even 30 seconds of torso twists could do the trick, or plan a short cardio commute on your way to work.
Is it possible that negative feelings about your job or stressors at home are draining you of morning oomph?
You may not be able to fix certain situations overnight, but once you’ve identified them as a source of mental and physical exhaustion, you can often take some action to alleviate them.
Pro-tip: Streamline harried mornings at home by making school lunches the night before, or make time for morning meditations and create calm before your day begins.
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Sometimes all we need for an energy boost is a little excitement on the horizon.
To beat morning fatigue, consider scheduling a phone call with a friend during your commute, penciling in an outdoor walk on your midmorning break, or pre-making an appealing breakfast that calls you out of bed.
Pro-tip: Let another schedule determine yours. Make an earlier morning podcast or radio show part of your wake-up routine.
If morning fatigue becomes a chronic problem, it could be caused by depression or anxiety. People with depression can feel worse in the morning or only feel depressed in the morning.
The only way to know, however, is to track your mood or see a professional.
Pro-tip: Dig a little deeper. Asking some key questions about your mental health state may reveal an underlying condition that needs professional attention.
If your bedtime habits can have so profound an effect on your rest, so too could your waking routine. You’ve probably heard of sleep hygiene — the handful of best practices that help you fall asleep at night.
These include:
Getting up at the same time each morning helps maintain circadian rhythm, the internal biological clock that’s responsible for feelings of sleepiness.
Make an effort to rise at the same time every day — even on weekends — to see if you can banish the midmorning slump.
Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.
All data and statistics are based on publicly available data at the time of publication.
Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 pandemic.
The time before COVID-19 can feel like a million years ago.
Watch Netflix’s new documentary series “Lenox Hill” and you’re immediately transported to what we now know to be a simpler time — 2018 and 2019 — when the new coronavirus hadn’t yet besieged New York City and beyond.
Four doctors, two of them pregnant, star in the eight-episode series and succeed at drawing you in with their passion for patients and their ability to juggle their intense jobs and lives outside of Lenox Hill, a hospital established in 1857 to treat people in the immigrant community.
Netflix has added a bonus episode on the doctors treating people during this spring’s COVID-19 surge in New York City. That episode was made available today.
Last week, Healthline spoke with Dr. Mirtha J. Macri, DO, a physician in the emergency room who is currently expecting her second child any day now.
We discussed her experience treating an endless stream of patients with a camera rolling, giving birth to her first child as a part of the series, and what it was like working in a New York City hospital during the COVID-19 pandemic.
Dr. Mirtha Macri: First of all, I’ve never done anything like this before, so I felt initially I had no idea what to do. Luckily, the directors, Ruthie (Shatz) in particular, was very present throughout the filming, actually. There was a lot of reassurance. They made it so that we definitely felt like the cameras were never there. It was like a mental blocking — the cameras aren’t here, they’re not following me.
They were just so discreet. The cameraman was almost like a ninja. He would just pop up whenever he needed to pop up. The consenting was done beforehand, and then I would walk into the room and they would just be there.
But they would be in a very noninvasive corner. I wouldn’t hear them or see them. So, it was actually kind of surreal at first, and then I just started getting used to it.
Whenever I needed to take a break it was, “OK, I’m going to go do my thing,” and I’d shut off the microphone. It was only two people. It was the director and the cameraperson, so that was nice. It wasn’t like a lot of people around me asking questions. It actually went smoother than I thought it would.
Initially, I was a little worried because the ER is so busy, and there’s nurses and other colleagues asking questions and talking. But, you saw the series, the atmosphere came across as so calming.
It was just certain days. It’s a very small team, so they also had to follow surgeons (Dr. David Langer and Dr. John Boockvar) that have very long surgeries, and Dr. Amanda Little-Richardson — women in labor, it’s just so unpredictable — so somehow they made it work.
I usually have my schedule in advance for the ER, so I was able to give them my schedule and they would tell me the days and the shifts that they would come by. It would be pretty often for a while for several months, actually, until I had the baby.
We started filming when I was a little earlier in my pregnancy, actually, and by the time she asked me, I felt so comfortable with (directors) Ruthie (Shatz) and Adi (Barash) that I was actually not hesitant at all.
I already had gotten to see the way they were working and how respectful they were of the patients and the providers and the staff, and the space in general, that I felt like this was not going to be something I’m going to be uncomfortable with — and I wasn’t.
They were just so very respectful of the space and the time, and if I needed a minute and I needed them to step out — which actually never happened — but they were open to whatever I needed, so the experience was actually quite great.
They explained to me what the idea was, the vision, and I actually got to see their work. I had some time to sit down and watch their work that they did in Israel. They did a similar series in Israel in a hospital, same concept, where doctors from different specialities were followed and they were filmed, both their personal and professional life.
I actually just fell in love with the series. Then I got to have a couple of film meetings with Ruthie and Adi, and I just loved their ideas and their vision, and just them as people.
Share on PinterestDr. Mirtha Macri at work in the emergency room at Lenox Hill Hospital in New York City. Image via Netflix
I was hoping that the documentary would give an insight into how our personal lives tie into our professional lives, which I think 100 percent the series was able to show a part of that.
Keep in mind that the series only showed a very small piece of what our professional lives are like, the time in the ER.
I wanted the series to portray the struggles that we have within our specialty, especially in a city like New York City where we’re met with such a diverse group of patients, undergoing such a diverse group of health problems, and the challenges we meet with health insurances, healthcare, and a system that supports them.
Especially in New York City we have a huge homeless and psychiatric population that is unfortunately saturated, and sometimes in my eyes not supported enough because the system is so saturated, so a lot of these patients are lost to follow up and care.
How we as doctors do advocate for patient care, and especially in emergency medicine where patients don’t make an appointment to see us. They don’t sign consents to have us do procedures on them and necessarily to be our patients for an extended period of time.
Sometimes we just have one moment with them, and that’s the moment that we have to help them — and that’s it.
And sometimes we never see them again.
So, it’s a very challenging field in that we have just a very small slot of time to do something important to help them. Sometimes we don’t know what they need, and it’s challenging.
I think the show, at least for my patient population in emergency medicine, definitely portrayed that. My patient population obviously is very different from the others, but it did portray that it’s challenging.
Definitely unlike anything I’ve ever experienced before in my career. Speaking to colleagues that were in other parts of the country, I even had colleagues ask me, “Is that really what’s happening in New York City?” and it was.
It was completely unbelievable the amount of people that were falling sick and struggling with resources.
The hospital itself did a job that was just unbelievably amazing, especially Northwell (Health). We had to make spaces within our hospital, within spaces.
Even our own space, our emergency room, had an entire inpatient floor upstairs made for COVID patients, and then there was the (USNS) Comfort, and the Jacob Javits (Center).
I just thought it was just such an amazing way that we all came together as a team. It really brought us together, professionally and personally. It really brought the entire team together. It was all hands on deck, our hospital system.
My experience was very supportive. If we needed to make changes, if we needed to make adjustments, it was all done. And so I’m lucky in that it was just so systematic and it flowed really well.
Luckily, everybody did OK despite the change in morale that happens in something like this, where everybody’s stressed and worried and anxious because you can’t help not to be that way.
But it’s a field where you typically don’t feel that way, because this is our comfort zone. This is what we do in emergency medicine. But when COVID came, it was like, wow. We’re all on board for this ride — and we’re still recovering, and I think we’re going in a great direction.
It’s better. In the height of it, I’m pregnant on top of that again, and it was all about keeping myself safe, and my pregnancy safe and my family safe. So during some of that time I had to be separated from my husband and my son. I quarantined them with my parents because I was just too hesitant to possibly expose them and then the rest of my family.
So it was a very trying time. It was actually 7 weeks of being separated from them and seeing my family on FaceTime, which is something that I never imagined would happen… I am so thankful to my colleagues and the staff that I worked with, because we all came together, checked up on each other, made sure that we were OK.
I’m not the only one that chose to do that. There were other colleagues that decided to quarantine, because in the beginning, we were like, even if you do the best decon [decontamination] procedure when you come home, there’s just that underlying thought in your mind, like what if I expose my entire family?
Yes, there was a lot of critical that came in.
Our volume was definitely high in critical care. I did pull out right at the peak of it because of the pregnancy and my concerns for it, so I did start doing some telemedicine as well.
So, I haven’t been back since the peak started back in April, because I’m due in 3 weeks (with another boy). Northwell just did amazing. They were just so supportive.
Even though (pregnancy) wasn’t listed as one of the high-risk exposures, they still sought out and said if somebody’s pregnant, let’s see how we can repurpose them or help them, make sure that they’re OK during this time.
You have a baby and then you’re about to have another baby, we don’t know enough about the virus to know how it could affect a pregnancy. There’s only theories. So that was very, very anxiety-driving.
Oh, yes. I’m still doing work from home. I still go on the board every day. I connect with my colleagues. I look at the volume. I do callbacks.
I do telemedicine for the ER, so I’m connected to them.
I recently met with all of them, actually, in person, and our meetings started up again and patient case reviews, so I’m still doing all of that. I’m just not currently doing a clinical shift right now. Our volume is significantly down, and numbers of COVID positives have gone down.
According to my colleagues, and I go on the board a lot, we did treat a lot of protest-goers. We’re doing a lot of the COVID testing after protests. Our volume definitely went up that week, but it was not, I don’t believe it was COVID-related. It was more, just when you have so many people in a crowd, somebody’s bound to trip and fall.
We’re seeing a lot more non-COVID-related visits, which is definitely a good thing. We also have to realize the elderly population and the sick population that’s been home during this time that wouldn’t see their doctors. Now they’re coming in for care because they need the care.
But overall the protests were pretty peaceful. (The protests) definitely needed to happen, and I think the city is already down on numbers of COVID.
No, we didn’t know each other. Yes, we’ve all gotten together on separate occasions, not a lot. I mean, we’re so busy, and one of the providers moved to California, so we don’t see her but we have all kept in touch in some form.
Actually, one of them came to visit me after I had my son, which was so nice. I’d never met him before. Dr. Langer, he came to see me in the hospital, so that was very sweet of him to come visit.
It’s actually very calming right now. I’m glad that I’m about to give birth and that I’m not giving birth in the height, in the peak of COVID.
We’re still not having visitors (at the birth), but we can have a support person, obviously, and my husband will be there.
I’m OK with that. My parents and my son aren’t going to come to see us at the hospital, but I’m OK with that. It is what it is.
I feel a little better now because the numbers are definitely down, the city’s reopening. Now all the hospitals have a systematic approach. We’re testing everybody, so I feel better about that. So, it’s not too bad.
I’m still here. You know, I don’t know. I’m still thinking about it. My husband just finished law school, so we stayed in New York for him to finish law school. I’m glad I did that, because then I got to do the show.
He just finished this past December, so right now with COVID, I think things are just up in the air. I’m definitely not leaving in the next year or two. Definitely not.
Waking up and getting up in the morning can be very difficult.
Scientists use the term "sleep inertia" to describe the feeling of tiredness and sleepiness that often occurs in the morning. However, there are ways to quickly wake up and feel ready for a new day.
Make sure you don't have thick blinds or curtains that block the sunlight in the room.
Open the curtains to let the light in as soon as you wake up.
In winter, when the sun rises later, consider using an alarm that uses light to stimulate important bodily functions.
Place the alarm far enough away that you have to get out of bed to turn it off.
Use an app that follows sleep cycles. Many of these apps offer a built-in alarm that wakes you up during your most light sleep phase. A sleep cycle usually lasts 90 minutes, and if you wake up during REM sleep, you are more likely to feel sleepy and have difficulty getting up.
Download an application that requires you to solve a math problem to turn off the alarm.
Try high-intensity exercises such as jumping jacks or sit-ups that you can do in the room as soon as you wake up.
Experts suggest going outside and taking a walk in the morning or taking a short jog to wake up.
Choose something high in protein and fiber. Experts recommend a fiber and protein breakfast to boost energy levels. For example, nuts are especially good in the morning because they contain fiber and protein.
Avoid eating too much sugar. A sugary breakfast will give you immediate results, making you feel more alert, but it will cause a rapid rise in blood sugar followed by fatigue.
Eat complex carbohydrates. While carbohydrates provide the body with the energy it needs, the simple carbohydrates found in breakfasts, such as donuts and pastries, are quickly used up by the body and make you feel tired. Instead, choose complex carbohydrates (found in grains and fruits) as they release energy more slowly so you won't feel tired in the middle of the morning. A breakfast with complex carbohydrates and proteins also helps you feel full throughout the day.
Smell the coffee. Scientists have found that only the aroma of coffee can reduce the effects of sleep deprivation.
Try essential oils. Research shows that not only can the smell of coffee help you wake up, but essential oils like peppermint, eucalyptus, or rosemary can improve your subjective sense of alertness.
Take a cold shower. A cold shower will help you improve circulation and feel more alert.
P.S. If, despite your best efforts, you cannot solve your sleep problems, you should consult a specialist. You may have an underlying medical condition that affects your ability to fall asleep.
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In the morning you want to stay in bed as long as possible, turning off all alarms and notifications on your phone.
But there are proven life hacks that will help make waking up easier and starting the day more energetic. A psychotherapist and a nutritionist told “Doctor Peter” about them.
The way we wake up has a very strong influence on behavior and well-being. It is at these moments that the body programs itself for the day, begins to intensively produce (or not produce) hormones of joy, which are necessary for productivity and good mood. How to wake up correctly? We deal with experts.
Ruchel Blavo — psychotherapist, founder of music therapy in Russia, author of books on psychotherapy.
In order to feel full of energy all day long, you need to follow only a few rules, says psychotherapist Ruchel Blavo. The most important thing is a normal sleep without frequent awakenings. They, unfortunately, are often neglected, sitting up late in front of a computer screen or on the phone. Make it a rule to go to bed early and wake up early. At first, it may be difficult to keep to such a schedule, but gradually you will get used to a strict routine and appreciate that the day lasts longer, you have time to complete more tasks, and in general you feel in good shape.
— It is during the period from 21:00 to 22:00 that melatonin is most actively produced - a sleep hormone that reduces the production of cytokines that cause inflammation, and neutralizes free radical cells. As an antioxidant, melatonin can also help with brain disorders and heart disease, explains Rochelle Blavo.
What other daily habits can help you stay alert throughout the day?
It is precisely because of problems with the production of melatonin that experts advise falling asleep without gadgets, as well as giving yourself at least an hour in the morning without a phone or laptop. It is better to spend this time on a calm gradual awakening, your body needs time to recover from sleep. And social networks and news only excite and provoke the nervous system in the moments when it is most vulnerable.
- Morning social media scrolling can cause you negative emotions, lead to microstress, irritability. And these experiences will remain for the whole day, says the therapist.
— If you find it difficult to wake up, then I advise you to take a quick contrast shower. In addition to the lightning-fast invigorating effect, this procedure has a good effect on health: it improves lymph flow, hardens, strengthens the immune system, the doctor explains.
Fresh air in the house is very important for sound sleep and light morning. In the evening, you can ventilate the bedroom or even leave the windows open at night. Even in rainy and cloudy weather, this simple ritual will charge you with additional energy.
It is much easier to wake up when you have a clear understanding in your head of what tasks you need to complete during the day. The night before, make a list of goals, plan your day, think about what needs to be done at home, at work, be sure to pay attention to some simple joys: do exercises, talk with a friend, buy cherries for the evening. This is a great motivation that will inspire you from the very morning.
In addition, when we plan our day, our brain experiences less stress, because the unknown is always scary.
A certain sequence of actions is formed in the head in advance, and if you adhere to a clear action plan every day, this instills discipline.
To stay awake, you need to eat at least a little (most importantly, don't overeat!). A light breakfast will charge the body with the necessary energy.
- You shouldn't skip breakfast, because after a few hours you still want something. And most often the choice will fall on something high-calorie, floury, sweet. This will only spoil the mood, the body will begin to fall asleep, as the level of insulin will rise, and then just as sharply decrease, explains Rochelle Blavo.
Nutritionist Anna Evgenova adds that breakfast should be complete and balanced. For example, you can cook an omelet with vegetables.
- Protein will saturate the body, and fiber will take care of the microflora of the gastrointestinal tract. It would be nice to add a little fat in the form of olives or nuts - and you are provided with an energy boost, the expert recommends.
We've previously covered the 5 best and worst breakfast choices.
Special attention should be paid to dinner. It is not recommended to eat before bed. Firstly, the stomach does not have time to digest food, and this can lead to heartburn, damage to the mucosa. Secondly, late meals are almost always extra pounds, problematic skin and poor health. Try to eat dinner at least 2-3 hours before bed.
Anna Evgenova — nutritionist, consultant nutritionist, specialist in functional integrative nutrition, personal trainer.
Are you the kind of person who sets 5-6 alarms every morning to get “at least five more minutes of sleep”? If so, then you need to gradually get rid of this habit. If you have difficulty waking up on the first call, it means that the body did not have time to recover: you either slept too little, or it was too stuffy in the bedroom. Monitor your condition, adjust the duration and quality of sleep.
A simple ritual that many have probably heard of.
But not everyone understands why this is necessary. Experts explain that during sleep, the body loses water intensively - it evaporates even with deep breathing. Therefore, in the morning, water supplies must be replenished.
This habit will help you finally wake up and recharge your batteries. Many people ignore charging, mistakenly believing that it takes a long time. In fact, 7–10 minutes is enough to warm up your body (you probably remember the main exercises from school physical education lessons, and if you forgot, then look here). As soon as you begin to do exercises daily, then immediately pay attention to how it affects your well-being.
A good alternative for those who hate charging. Now on the Web you can find many practices for both short and long meditations. Try to relax and breathe in a certain technique for at least 5 minutes after waking up - oxygen will begin to flow more actively into the brain, you will wake up faster, and the feeling of cheerfulness will linger in your body for a long time.
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