Trrriiing! There goes your 6 a.m. alarm!
Boing! There goes the snooze button hit! Just another ten minutes you plead with your fatigued mind even though you know you’ll be late for that zoom call!
How often have you caught yourself doing that in a week? The day whizzes by in a blur as you struggle to stay awake through that all-important morning call, exercise restraint from unnecessarily blowing your top at your colleague, force yourself to be patient as your junior takes longer than expected to understand a concept, and stop short of actually dozing and snoring at your comfy workspace at home as the day slowly comes to a close…
Morning fatigue can be pinned down to many reasons: a super-late night, hypothyroidism, too much progesterone, midnight visits to the washroom, sleep apnea, an overworked mind, and more. Chronic fatigue can take a toll on human health, and is best nipped in the bud. Once hormonal imbalances and sleep apnea have been ruled out as the cause of your daily fatigue, try out these fatigue fighting hacks to keep you alert through the day.
Fatigue Fighting Hacks To Supercharge Your Mornings
- Set a Double Alarm: A full sleep cycle is approximately 90 minutes. So, if you need to step out of bed at 7 a.m., set an alarm for 5:30 a.m. and another one for 7 a.m. Turn off the 5:30 alarm once it begins to shrill – go back to getting another complete sleep cycle – and bounce out of bed happily when the second alarm goes off! You won’t need the snooze button at all!
- Exercise: If home workout isn’t your style – fret not! Begin your day with a few simple stretches or a 10-minute yoga session. The release of endorphins that this brings on will keep you feeling energized through the day.
- Be a Sunflower: Just like a sunflower thrives on the energizing rays of the sun, so does your body. Throw open your windows, draw back the curtains and revel in the joy that comes along with the morning rays hitting your face. You’ll get a good dose of vitamin D too whilst you are at it.
- Power-up with Protein: Skipping breakfast is never an option if you want to feel fresh throughout the day. But choosing the right breakfast foods is important. Begin and end your day with protein-rich foods. Research indicates that protein induces serotonin and subsequent melatonin release that brings on better quality sleep while also leading to a build-up of enzymes that signal the brain to wake-up in the mornings. Plate up the eggs, fish, yoghurt, pulses, peanut butter, and nuts and roll away the sugar-laden carbohydrates.
- Tank up on Water: Dehydration can often be the reason for fatigue in the morning and all through the day. A glass of plain water or fruit-infused water is a sure shot way to get your body into “run” mode. Placing this by your bedside and reaching out for it as soon as your alarm goes off will get you moving faster than the Duracell rabbit!
- Alexa to the Rescue: Programme Alexa to play out your favourite music at the exact hour you need to be out of bed. What better way to begin your day than with a blast of pop, hip hop, golden oldies, jazz or Hindi chartbusters?
- Tease your Brain: Alarm clocks and mobiles that need you to perform a mental task before they can be “snoozed” or shut off are now available in the market! Not only will they supercharge your morning, but you’ll have increased your IQ by 5 points at least by the end of the month.
List Of Don’ts Before Bed
I don’t need to dwell on the much-touted DON’Ts that keep you away from enjoying your mornings, but a quick reminder will reinforce your learning:
- Limit water intake to just one glass a couple of hours before you hit the sack; then you won’t need to blame your midnight loo visits for your morning fatigue.
- Cut down the fat at dinner to help you drift away to dreamland sooner.
- Make sure your bedroom has just the right amount of light and is at the right temperature to allow for some uninterrupted sleep.
- Choose the right sleep accessories – pillow, mattress, blanket, and even a cuddly toy, if that’s what will keep your peepers tightly shut for 8 hours straight.
- Stay away from electronic devices at least an hour before bedtime. Reading a book may be a better bit to bring on deeper sleep.
- Maintain a sleep schedule so that the natural release of melatonin takes charge at the right time.
- Stay away from alcohol and caffeine closer to bedtime; they are diuretics that will cause you to wake up to piddle in the middle of the night!
Sleep has no replacement. Fatigue is easily prevented. Do your health a huge favour – beat the morning blues!
We hope these fatigue fighting hacks help you make your work from home more productive! Do let us know your thoughts in the comments below. For more tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.
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Stay home, stay safe and #BeTheForce