WakeUpwith MoreEnergy

Wake Upwith More Energy

SOME MORNING PEOPLE ARE BORN, BUT OTHERS ARE SELF-MADE. IF YOU TEND TO ROLL OUT OF BED ALREADY IN A SLUMP, HERE’S HOW TO START THINGS OFF RIGHT SO YOU CAN FEEL PEPPY AND PRODUCTIVE ALL DAY LONG.

By Jessica Migala

Makeover your morning routine

From moment one,you can start givingyour brain and body enough energy to last through the day.

WHEN THE ALARM GOES OFF…WAKE UP. Tempting as it is, “absolutely do not use the snooze,” says SabraAbbott, MD, PhD, a neurologist at Northwestern Memorial Hospital in Chicago. You may steal a few extra minutes in bed, but being jolted awake repeatedly delivers fragmented sleep.That makes you feel groggy, not rested.To get more sleep, figure out the latest time you need to be up, then setyour alarm for then. Feeling zonked out in the morning probably meansyou need more sleep, so also consider advancingyour bedtime little by little— ideallyyou eventuallywon’t need an alarm at all. (But set it just in case.)

WHEN YOU OPEN YOUR EYES… PRACTICE A PEP TALK. “Your thoughts significantly impact your energy levels for the day,” says psychologist Elizabeth Lombardo, PhD, author of Better ThanPerfect. Ifyou could hold a microphone toyour brainwhenyou firstwake up, whatwould it say? “It’s too early.” “I’m so stressed.” Flip the script to something more positive: “Today, xyz is going to bring me joy.” Ifyou need a reminder, stick a note toyour nightstand—it’s that important.

WHEN YOU GET UP… OPEN THE SHADES. Natural light flipsyour brain’s switch from sleepy to awake, saysAbbott. “There is nothing better than sunlight,” she says.What’s more, a study published in the journal Sleep Health found that morning light exposure can helpyou snooze more soundly later that night, soyou’ll likely feel better the next morning (and the next). If the sun’s rays are not an option because it’s still dark out, second best is turning on the lights to get as much bright light in the room as possible.

BEFORE YOU LEAVE THE BEDROOM…STRETCH. Do 5 to 10 deep breaths and a few stretches: Reach overhead, gently twist from side to side, and bend forward to reach foryour toes, suggests Carrie Jaworski, MD, director of primary care sports medicinewith the NorthShore Orthopaedic Institute and medical director of the Hamilton Chicago cast. “This getsyour big muscles moving and increases blood flow to the other parts ofyour body, whichwillwakeyou up,” she says.

WHEN YOU GET READY TO BREW YOUR COFFEE…WAIT. It pays to delay, saysAbbott. “Because levels of stress hormones are highest whenyou firstwake up, caffeine is more effective later in the morning, when those levels start to decrease,” she says. So haveyour first sip then.

WHEN YOU OPEN YOUR FRIDGE…GRAB WATER. You’re most likely dehydrated from the long night, and being parched is an energy sapper, per a study in the Journal of Nutrition. Soon afteryou get up, knock back a big glass of H2O. Infusingwaterwith a stimulating flavor, like mint or basil or ginger (add your ingredient of choice to a pitcher ofwater the night before), can also stave off fatigue, says Boston-based holistic health coach KerriAxelrod.

AFTER YOU GET DRESSED… TIDY YOUR SPACE. The mere act of makingyour bed can bring a sense of calm and takeyou out of sleepy-time mode, says Julie Morgenstern, author of Time Management from the Inside Out. Make it easy by getting a quilt thatyou can toss on top rather than blankets that need to be tucked in, she says.With practice, it’ll become a habit.

A BETTER BREAKFAST

Carbs are your brain’s preferred fuel source, explains Abbott, so you can boost alertness by grabbing something like wholegrain toast with almond butter (healthy fats are a great source of energy too) or low-sugar, high-fiber cereal topped with berries. Whole grains and berries are both full of fiber, which takes longer to digest. That means the energy you get from your breakfast will last, and you won’t crash and burn before you even get out the door.

The easiest, quickest pick-me-ups

Only have a minute to spare? Good.That’s all thiswill take.

STEP INTO A COLD BLAST. Crank the shower to cold for a few seconds (ifyou dare), or at thevery least splashyour facewith coldwater. Even just a brief exposure to the cold is invigorating, many experts say.

OPT FOR ORANGE. The bright color is stimulating, says Leatrice Eiseman, executive director of the Pantone Color Institute and author of The Complete Color Harmony, Pantone Edition. Why? We associate orangewith energy, and our body responds in kind.Throw on a vibrant orange robe, pouryourself a glass of orange juice, or use an orange place mat or mug.

OPEN YOUR HEART. A “heart-opening”yoga pose, like cobra, “will infuse energy intoyour body,” saysAxelrod,who’s also a certifiedyoga instructor. Here’s how to do it: Lie facedownwithyour hands on the floor byyour shoulders, then straightenyour arms to liftyour chest up as far as feels comfortable, keeping your lower body on the floor. Hold for up to 30 seconds; feel free to repeat.

We associate orange with energy, and our body responds in kind.

TURN ON TUNES. “Research shows that musicyou like will deliver a dose of positivity,” says Lombardo. Genre doesn’t really matter, as long as the music jazzesyou up.

GET A WHIFF OF CITRUS. To pullyourself out of a morning fog, use an essential oil. Some scents, such as citrus and rosemary, are naturally uplifting, says DonnaAudia, RN, an inpatient integrative medicine nurse at the University of Maryland Medical Center in Baltimore. Put a drop in the corner of the shower; the steamwill disperse the scent aroundyou as you’re sudsing up.

How to fight back against energy sappers

The day has hardly started andyou already feel defeated. Don’t let these things dragyou down.

CRANKY KIDS Your precious angelswoke up on the wrong side of the bed, and theywant you to know it. Breakfast is filledwith tears and, no, theywon’t get dressed. You probably can’t fix their crummy mood, butyou can changeyour own perception. “We get upsetwhenwe think it’s our problem to help them through, but it uses up our energy,” says Janet Lansbury, parent educator and author of No Bad Kids. Not to mention it can actually prolong their angst.As hard as it can be to letyour kids’ emotions roll offyou, it’s exactly what’s necessary. Let them know you’re there if they needyou, but allow them to dealwith their funk—by screamingwhile getting dressed, freaking out about their toast—and repeat toyourself thatwhile it may seem intense, it’s a normalway for them to express their independence.To get them out the door faster, offer either/or options. Let them choose between two shirts or pick eithervanilla or berry yogurt.They’ll feel like they have some control over the situation,which is empowering to little kiddos.

STRESSFUL EMAILS Even a five-minute phone check can suckyou in, drainingyour mental energy, notes Morgenstern. “Technology is constantly trying to pullyou off course. Ifyou startyour day on your device,you’re starting it out in a reactiveway,” she says, adding that emails can set offyour internal alarms. Claimyour morning asyours, and keepyour device off for the first hour you’re awake.

NOTHING TO WEAR That pair of pants no longer fits.The dressyouwant is stuck at the dry cleaner. Nothing ever looks rightwith that one sweater. Morgenstern often sees her clients feeling frustrated early in the morning simply because getting dressed is so annoying and timeconsuming. Planning outwhatyou’ll wear the night before can save several minutes (or more) of grief, but a bigger step is to set aside time oneweekend for cleaning outyour closet and throwing away or donating the items that just don’twork anymore. “It’s a bold move, and people are afraid to do it, but it delivers a huge emotional lift,” says Morgenstern.

LOSING EVERYTHING Where the heck areyour keys?We don’t usually have the luxury of time in the morning, so rushing around trying to findwhatyou need becomes overwhelming, says Morgenstern. Take five minutes at night to gather your things: Putyour keys next to your purse,your shoes by the door, andyour jacketwhereyou’ll find it. If you like to bring lunch or snacks, get your food prepped and packed too.