5 Things to Do Before 10 A.M. To Have More Energy, According to Doctors

You know it’s going to be a long day when you’re feeling fatigued and it’s not even lunchtime yet. If you can relate, there’s a good chance that you rely on caffeine to power through the day. Maybe you consume multiple cups of coffee in the morning and switch to energy drinks in the afternoon.

Caffeinated drinks can be helpful for a quick energy boost, but relying on them too much can lead to masking a deeper problem. (Not to mention the inevitable crash.) Some possible reasons for experiencing fatigue regularly include having a nutrient deficiency, anemia, a thyroid disorder or sleep apnea.

Morning fatigue can also be related to lifestyle. In other words, you could have some habits in place that are causing you to feel tired without you even realizing it. Ready for a reset? Parade talked to functional medicine doctors about what habits can lead to feeling energized in the morning.   

Related: Constantly Tired? It Could Be a Hidden Sign of This Health Condition, Experts Warn

What To Do the Night Before for Better Energy

All of the doctors we talked to say that feeling energized in the morning starts the night before, with having a nighttime routine in place that ensures you’re getting the sleep your body needs. 

“Morning energy is not just about what someone does after the alarm goes off. It is also shaped by sleep quality, sleep timing, blood sugar stability, stress levels, hydration, alcohol use, caffeine timing and whether the body was able to move through normal sleep stages,” says Dr. Sunjya Schweig, MD, the founder and president of the California Center for Functional Medicine. 

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Dr. Mark Kovacs, Ph.D., FACSM, CSCS, a performance physiologist and a longevity, healthspan and human performance expert at the Kovacs Institute, agrees. “The biggest mistake people make is thinking morning energy starts in the morning. It really starts the night before. To wake up feeling refreshed, the body needs adequate sleep duration, consistent sleep and wake times, a cool and dark sleep environment and a routine that helps the nervous system wind down before bed,” he says.

Simply put, you’re not going to feel energized in the morning if you don’t get good sleep the night before. To support your sleep, Dr. Schweig recommends avoiding alcohol (which can disrupt REM sleep) and going to bed and waking up at consistent times. “Going to bed and waking up at very different times throughout the week can create a mild form of social jet lag, even if total sleep time looks adequate,” he tells Parade.

Related: Doctors Say This Is the Most Overlooked Cause of Afternoon Fatigue

5 Morning Habits That Will Help You Feel More Energized

There’s no denying that getting enough sleep is important for feeling energized the next day. But there are also morning habits you can have in place that can support energy levels. Here are five that the doctors we talked to recommend. The best part? They won’t lead to a crash later.

1. Drink some water

It may seem simple, but drinking a glass of water shortly after waking up can go a long way in terms of feeling more energized. “The most important nutrient to consume in the morning is water,” says Dr. Jeffrey Bland, PhD, FACN, FACB, CNS, a clinical biologist, co-founder of The Institute for Functional Medicine, and president of Big Bold Health.

Dr. Kovacs agrees, explaining that even mild hydration can lead to fatigue. He points out that the body goes several hours without hydration while we are asleep, which is why drinking water is especially important in the morning.

“Even mild dehydration can affect how someone feels," Dr. Schweig adds. "It can reduce blood volume slightly, which means the heart may have to work a little harder to circulate blood and oxygen. This can show up as fatigue, headache, lightheadedness, poor concentration or a general sense of sluggishness. Studies in both women and men have found that mild dehydration can worsen mood, increase fatigue, and impair aspects of cognitive performance."

Dr. Bland notes that 16 ounces of water is a good amount to aim for drinking in the morning, shortly after waking up.

Related: The #1 Sign You Aren't Drinking Enough Water—and How to Tell if You're Overhydrated

2. Go for a morning walk

If you have a dog who requires a morning walk, you’re already doing something every morning that’s helping kickstart your body’s energy levels. All three doctors say that going for a short walk in the morning is a great way to feel more energized. 

Dr. Schweig explains that the reason why going for a morning walk is so effective for feeling energized is that it exposes the body to sunlight, which helps support the circadian rhythm.

“Morning sunlight can be one of the most powerful ways to improve morning energy. Light is the main signal that sets the body’s internal clock. When bright light enters the eyes in the morning, it triggers the melanopsin receptor and tells the brain that the day has started. This helps suppress melatonin, increase alertness and organize the timing of hormones and sleep-wake rhythms," he says.

He adds that the more consistent you are with getting natural sunlight in the morning, the more effectively it supports the body. Especially if you wake up groggy, Dr. Schweig explains that getting morning sunlight can be helpful because it gives the brain a stronger wake-up signal.

3. Move through some gentle stretches

According to all three experts, finding a gentle way to move your body in the morning is another way to support energy levels. “It does not need to be a maximal workout. For most people, a moderate morning session is enough to create an energy boost without creating extra fatigue. Movement also helps reinforce the body’s circadian rhythm, especially when it is paired with outdoor light,” Dr. Kovacs says.

Dr. Schweig agrees, explaining that movement increases circulation, raises body temperature, activates the nervous system and helps shift the body from sleep mode into daytime alertness. 

For some people, a more intense form of exercise in the morning leads to feeling more energized. Dr. Schweig says that this can be beneficial, as long as you aren’t sleep-deprived. In that case, vigorous morning exercise will just make you feel more tired.

4. Eat a balanced breakfast

If you skip breakfast in the morning, it’s no wonder you feel tired. The body needs nutrients to use as energy. “A good energy-supporting breakfast should include protein, fiber-rich carbohydrates, healthy fats and fluids,” Dr. Kovacs tells Parade.

He explains that protein helps with satiety and muscle maintenance, fiber-rich carbohydrates (like vegetables, fruit, or whole grain toast or oats) provide steady energy rather than a quick spike and crash and healthy fats from foods like avocado, nuts, seeds or olive oil can help with satiety.

Similarly to how certain foods can provide the body with energy, some foods can lead to feeling more depleted. “A breakfast that is mostly refined carbohydrates or sugar may provide quick energy, but it often does not last. That can lead to a mid-morning crash,” Dr. Schweig says. That means to steer clear of sugary pastries or ultra-processed cereals that are low in nutrient density. 

5. Wait to drink your coffee

Perhaps the most common habit people have for feeling more energized in the morning is having a cup of coffee. While it’s true that the caffeine in coffee can provide a short burst of energy, it’s best not to pour yourself a cup right after you wake up. Dr. Kovacs says that waiting 30 to 90 minutes after waking up before drinking coffee is best because it allows the body time to naturally transition out of sleep inertia. 

In addition to allowing the body time to naturally transition from a sleep state to being awake. Cortisol naturally spikes in the morning, which is another reason why it’s best to wait to drink coffee.

“Adding caffeine immediately on top of that may feel fine for some people, but for others it can create a more jittery or stress-activated feeling. Caffeine has been shown to increase cortisol secretion in some settings, especially in people who are not fully tolerant or are under stress,” Dr. Schweig says.

And remember, you should drink a glass of water before drinking your coffee too.

When To See a Doctor About Fatigue

It bears repeating that, sometimes, feeling fatigued is due to an underlying medical problem. This is why if you’ve been feeling fatigued for a prolonged amount of time and you can’t pinpoint why, it’s important to see a doctor. 

“If someone is getting enough sleep but still wakes exhausted, snores loudly, wakes gasping, has morning headaches, feels depressed, has heavy periods, feels unusually cold, has unexplained weight changes or needs naps to function, it is worth discussing with a healthcare provider,” Dr. Schweig says, adding that sleep apnea, anemia, thyroid disease, depression, chronic infections, nutrient deficiencies, medication effects and blood sugar problems can all show up as fatigue.

Morning tiredness isn’t just frustrating; it can be an indication of a health issue that needs to be addressed. “From a healthspan and longevity perspective, morning energy is a useful daily signal. It tells us something about recovery, metabolic health, nervous system balance and sleep quality. The goal is not to force energy through willpower or caffeine. The goal is to build a morning and evening rhythm that helps the body generate steady energy naturally,” Dr. Schweig says.

If you’ve been relying on caffeinated drinks to get through the day, consider this a sign to get to the root cause of your fatigue. Your health depends on it!

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Sources

• Fatigue. Mayo Clinic.
• Dr. Sunjya Schweig, MD, founder and president of the California Center for Functional Medicine.
• Dr. Mark Kovacs, PhD, FACSM, CSCS, performance physiologist and a longevity, healthspan and human performance expert at the Kovacs Institute.
• Dr. Jeffrey Bland, PhD, FACN, FACB, CNS, clinical biologist, co-founder of The Institute for Functional Medicine, and president of Big Bold Health.
• Armstrong, L., E., Ganio, M., S., Casa, D., J., et al. (2012). Mild Dehydration Affects Mood in Healthy Young Women.The Journal of Nutrition. 142(2):383-388.
• Ganio, M. S., Armstrong, L. E., Casa, D. J., et al. Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition. 106(10):1535-1543.   
• Lovallo, W. R., Whitsett, T. L., al’Absi, M., et al. (2005). Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. Psychosomatic Medicine. 67(5):734-739.