Are you searching for the best morning routine for energy?
If low-energy and low-motivation mornings have become your norm, these proven tricks will help you finally feel awake, focused, and consistent—without overhauling your entire routine.
This post is all about the best morning routine for energy!
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If you have ever hit snooze and still felt exhausted (and you have no idea why) you are in the right place! I swear by these life hacks and you will too.
Here you will see the proven ways to have the best morning routine to feel fully awake, focused, and consistent!
Best Morning Routine for Energy
What you might not know about morning fatigue
Morning fatigue can visit us for so many reasons. But, the most prominent reason I found for morning fatigue in women is wildly fascinating.
The number one reason women can experience morning fatigue is a disrupted circadian rhythm driven by stress and hormone imbalances.
Women may experience these:
- Waking up tired even after 8 hours of sleep
- Not just needing caffeine, but depending on it to survive the day!
- Low motivation in the morning and brain fogginess
- Energy actually improves later in the day
Basically what this means is the bodies stress hormones are not rising properly in the morning. So, your body does not receive that natural "wake up signal" that cortisol offers in the morning...
So what makes the cortisol not rise properly?
Studies show that women reporting higher physiological stress had lower morning cortisol levels than women who reported having lower stress... Remember, we don't want lower morning cortisol!
(Physiological stress physical stress on the body that drains energy—even when life doesn’t feel emotionally stressful. Like drinking too much alcohol, not eating enough, etc.)
Therefore, the more we are stressed out the more imbalanced our natural morning cortisol levels get leaving us fatigued and unmotivated.
So, it's all about stress management! And not necessarily emotional stress management (though that can definitely help), but more so getting our bodies into balance, eating right, drinking less, etc.
Best morning tricks no one talks about
I love some good life hacks, especially when we talk about sleeping! These are the best tricks into balancing our physiological stress to help with our hormones levels in the morning.
1. Avoid drinking the night before
She is number one for a reason!! Drinking adds so many layers to our bodies stress, hormones balances, and more.
Check out the insane ways in which cutting back on alcohol can help relieve fatigue and hormonal imbalances.
It is no secret that your morning feel worse after drinking... Even a couple drinks the night before can affect your energy levels in the morning.
2. Skip TV and phone 45-minutes before bed
A challenging, yet rewarding trick to the best morning routine for energy. Blue light from our phones and TV actually affects our melatonin production and lowers our sleep quality!
What happens when we lower our sleep quality?! Low-energy mornings.
Even an hour or so of blue light exposure can delay the release of melatonin. Our cortisol levels can get influenced as the bodies "day/night" signals get disrupted.
3. Avoid your phone for 30 minutes
Try this simple morning hack: stay off your phone for the first 30 minutes after you wake up. Letting your body wake up without screens helps your cortisol rise naturally, so you feel alert instead of stressed.
It gives your mind and body a chance to fully wake up.
I could list 1000 different reason that avoiding your phone in the morning is good, but realistically I am sure you can feel the difference!
4. Don't hit snooze, just get up
The 5-10 minutes of extra sleep don't actually make you feel more rested in the long term. It simply fragments your sleep...
When you fragment your sleep it actually signals a stress response to your body. It makes your circadian rhythm less predictable and more disrupted.
I know it is so hard to just get up, at first it is painful but it gets easier over time. Check out these tips on how to wake up early without hitting snooze!
5. Get exercise, walk outdoors, etc
No surprise here! Exercise is soooooo beneficial to help alleviate all sorts of stress, increase blood flow, and more.
A lot of the time just a simple walk can help. Even just 10-15 minutes is shown to lower stress and boost mood. Then, when you feel up for it you can start to step into more intense exercise.
Often times I don't want to work out, but I can easily convince myself to go on a simple 15 minute walk. And? I ALWAYS feel better after!
6. Coffee is brain food, but in moderation
Have you ever been there when no matter how much coffee you are drinking you still feel tired? So, here is where we have to find the balance and NOT over-do the caffiene, but rather, use it to our advantage.
If you are getting dependent on coffee to survive the day, you might be confused, and you might be wondering what to do.
First, find some rest and start to taper off the coffee. Aim for only 1-2 cups right in the morning and nothing more.
(Which is hard, I KNOW!)
Just because you want the best morning routine for energy does not necessarily mean more coffee...
7. Drink this before bed!
Our morning routines start at night, have you noticed? How we go to sleep and how we sleep is SO important to relieving fatigue in the morning.
Drink this magnesium mocktail before bed (without your phone) to prepare your body and mind for sleep.
Magnesium is a great mineral that helps with relaxing muscles, increasing sleep quality, promotes nerve function, AND it helps in energy production...
It might just be perfect!!
8. Consistent wake/sleep schedule (SO important)
Not only does a consistent sleep/wake schedule help with balances women's hormones, but it also helps balance our cortisol which in turns balances our energy in the morning.
The best morning routine for energy WILL include a set wake and sleep time. Obviously, hitting it to the T is challenging and unrealistic.
But, staying within 30 minutes or so from a set time will do you wonders for having vital energy in the morning.
Eventually, you will just begin to rise naturally without any alarm! Your body will sync with the rhythm and you will just flow so nicely.
9. Use these morning essentials
Here are some tools that can really help balance the circadian rhythm and get your energy balanced in the morning:
- Sunrise alarm clock
- Morning journal/planner
- Morning routine checklist
I swear by these!! Especially a morning routine checklist, it can really alleviate so much thought in the morning and streamline your day.
10. Use this wake up routine
Do you ever wake up anxious?
This wake up morning routine is so helpful when it comes to supporting our nervous system. We want to wake up in the morning with energy, not riddled with anxiety.
I get it though, in those seasons of life when you start to feel the pressures of life weighing on you. But, that is when it is most important to use this wake up routine to get yourself into balance, into routine.
11. Rest when your body is asking for it!
Honestly, so often we are exhausted and keep pushing and pushing. When in reality, our bodies just need rest.
All the hype on the internet of a "productive morning" when it is really just fitting all your chores into the first 2 hours of the day!
To ensure we are having the best morning routine for energy, we have to be rested enough. I know it sounds silly, but this will help someone out there I know it!
12. Take this daily vitamin
This is not medical advice! Though, check to see if this coould be something that helps your morning energy levels.
Get a vitamin that includes these minerals:
- Iron
- Vitamin B12 (or B Complex)
- Vitamin D
- Magnesium
Each on of these minerals can help with overall energy, stress management, circadian rhythm, mood, and so much more!
This post was all about the best morning routine for energy!
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