Feeling groggy in the morning even after a full night’s sleep? You’re not alone. Hormonal changes, stress, and even small lifestyle habits can affect your energy levels—especially after 40.
Here are 5 science-backed morning habits that help you start your day feeling refreshed, not run down.
1. Hydrate Before You Caffeinate
Drinking a full glass of water as soon as you wake up helps rehydrate your brain and body. Add a squeeze of lemon or a pinch of salt for added minerals and a metabolism kickstart.
2. Move Your Body (Even for Just 5 Minutes)
Simple stretching or a light walk gets blood flowing and signals your body to “wake up.” Bonus: it improves mood and focus.Try this 10 minute mobility routine to get your day started.
3. Get Natural Light First Thing In the Morning
Morning sunlight regulates your internal clock and boosts serotonin. Try stepping outside for 10 minutes or opening all your blinds while you make breakfast.
4. Eat Protein Within 1–2 Hours of Waking
A protein-rich breakfast helps regulate blood sugar, support hormone balance, and reduce afternoon energy crashes. Try a protein shake, hard boiled eggs or plain greek yogurt with berries to start the day.
5. Set an Intention (Not Just a To-Do List)
Instead of jumping into tasks, take 60 seconds to ask yourself: How do I want to feel today? Aligning your actions with that emotion brings clarity and calm. Take a moment to prepare for the day ahead and start out with the right mindset.
Takeaway:
Sometimes it is the little things that add up to something great. Which of these tips will you incorporate into your routine this week? Pick at least one and do it every day for one week. Next week, add one more.