Sluggish in the mornings? Feel you need a kick-start most days? Battling to “hit the ground running”? …All of us occasionally feel tired in the morning, but when this happens regularly, you may need to try some changes. Here are a few ideas:

  • Watch the booze the night before. Even if you don’t develop an actual hangover, even a few drinks can slow you down the next morning.
  • Try eliminating caffeinated drinks like coffee and Coca-Cola the night before. You may sleep better and wake more rested.
  • Try drinking some caffeine in the morning. A good coffee, or maybe two, might just be a useful pep-up and most experts do not consider this unhealthy (if you avoid the sugar and keep the dose moderate).
  • Try and go to bed 15 minutes earlier each night until you are getting eight hours sleep. Don’t set an alarm over weekends; let your body’s biological clock wake you up.
  • If you lie awake worrying, get up and write down your thoughts, then go back to bed.
  • Eat something for breakfast. There is a bit of a trend right now, around the idea of “intermittent fasting”. For many this means skipping breakfast. And for some this may actually be ok and it may help with weight control. But some of us just do need some quality protein and a few carbs to get the day going. A moderate and healthy breakfast may be just what you need if your day starts as a struggle.
  • Don’t exercise – evening or even late afternoon workouts can sometimes, for some people, disturb good sleep. You might want to switch to a morning workout rather.
  • Do exercise – a morning workout raises your metabolic rate for the rest of the day. Those that have tried it greatly recommend it. If you are not fit enough to go for a jog, start by walking fast for ten minutes daily. Finish this off with a light stretch. You will feel invigorated and ready to tackle the day. If you are very unfit or have a medical problem, please consult your doctor before you start any exercise programme.

Low energy levels may be a sign of some underlying physical problem, which may require medical attention. If you are very fatigued, please go see your doctor.

Written by Dr Colin Burns