Sat | Nov 18, 2017

8 Ways to Fight Morning Fatigue

Published:Friday | July 7, 2017 | 5:00 PMKimberly Goodall


You know how they say, you’re only as old as you feel? But what if you feel old, tired, and run down - especially first thing in the morning? That can’t be good. 


Morning fatigue can ruin your entire day. The good news is that you don’t have to live like that. There are simple ways to boost your energy and get you back on track. With a few simple changes, every day, you can banish morning fatigue from your life and live the way you were born to — with vibrancy and energy! 

Here are eight tips from associate clinical psychologist, Justine East to refill your tank, fight fatigue and win, morning, noon and night.

1. Get more exercise and improve your diet. Exercising each day will help you feel more energised and improve your sleep quality. Eat more balanced meals with fresh fruits and vegetables.
 
2. Try doing something relaxing before bed and create a bedtime routine. You can meditate, do yoga poses, deep breathing exercises, listen to relaxing music or draw. Try to go to sleep and wake up at the same time every day, to help your body know what hours you should be tired and resting, for more consistent sleep.
 
3. Create a ‘worry period’ and keep a worry journal. Select a time and place for worrying every day, but early enough so it won’t make you anxious just before going to bed. During this period you can focus on anything that's of worry, and keep the rest of the day a worry-free zone. If you tend to wake up in the night because of worry, write down your thoughts in a ‘worry journal’ to address later. The worry journal will help you become more knowledgeable about how people or situations impact you, so you can address them appropriately.
 
4. Ask if you can solve the problem. Mulling issues distracts you from your emotions, but problem-solving requires assessing a situation, making specific steps to deal with it, and executing the plan. Also, question your anxious thoughts.
For example, what proof do you have that this thought is true? Is there a healthier, more realistic way to view the situation? 
 
5. Put all electronics with lights away, and try another bedtime activity, like reading, and try to make your bedroom more comfortable by trying various things, e.g., keeping your room dark. Try to do work or other activities outside of the bedroom and only do bedroom activities in the bedroom so your body knows that sleep is what occurs there.
 
6. Refrain from drinking coffee too late in the day, so it’s out of your system by bedtime.
 
7. Try not to smoke too close to bedtime. Drink a lot of water, eat healthy, and refrain from overindulging. Consider getting therapy to quit the habit.
 
8. Visit a medical doctor if you think you may have a sleep disorder or you have developed other symptoms that could be affecting your sleep, like chronic pain. Also, visit a psychologist if you think emotional problems are impacting your sleep.