Boost your energy levels

by take-a-break |
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Create a morning routine that will see your energy levels soar this summer…

How often do you promise yourself that you’re going to jump out of bed as soon as your alarm goes off only to end up hitting ‘snooze’ again and again?

You’re not alone.

A recent survey found 57 per cent of us hit the snooze button every morning.

Yet Nutritionist and Life Coach, Yasmeen Alsumait says: ‘Research shows that going back to sleep can affect our cognitive function and mood, leaving us feeling sluggish for the rest of the day.

‘On the other hand, a good morning routine can increase our energy levels, improve our focus and increase our productivity. It doesn’t just set up our day, it can set up our whole life, with small, repeated habits able to transform how we feel and what we achieve.’

Here, she explains what to do…

Wake up, get up

‘Having a consistent wake time is the first pillar for a strong morning routine.

‘When we help strengthen our circadian rhythm, we improve our sleep quality and consequently our life quality.

‘In fact, research shows waking up at the same time each day is associated with less fatigue, increased focus and improved mood throughout the day.

‘The next step is then getting up. If you hate the feeling of leaving your cosy bed, make sure you have lots of warm, comfy clothing at your bedside that you can put on quickly. Drinking a big glass of water as soon as that alarm goes off and linking the idea of movement to the sound of your alarm can help too. For example, sitting up and stretching as soon as you hear it.’

Unlock the golden window

‘During the first 30 minutes to an hour our brains are more impressionable than at any other time in the day.

‘So, picking up your phone and immediately looking at upsetting headlines or stressful emails is not setting you up well.

‘Every little stress we put our body through within that first hour builds up and depletes us of patience and energy as the day goes on.

‘Make a rule not to check your phone for an hour and start the day with a positive habit or ritual that leaves your mind feeling, happy, safe and hopeful. This might be reading some inspiring words, doing yoga or some weights, journaling or meditating.’

See the sunshine

‘Many of us rely on caffeine in the morning, but natural daylight is going to help wake us up so much better than any cup of coffee.

‘If you can get outside within that first 30 minutes to an hour of waking and get even five minutes of sunlight on your skin, you’re going to feel more alert and energised for the day.

‘Whether you do some stretches in the garden or take the dog for a walk, once you start getting outside first thing, you’ll notice just how much of a difference it makes to how you sleep, feel and function in the day.’

Get moving

‘Exercising first thing helps set us up for making better decisions, getting through work faster and feeling more positive.

‘Not only does it release endorphins, which make us feel happier and more energised, but research suggests that by exercising first thing, you’ll be more likely to move more and do more exercise later in the day.

‘You could do an online aerobics class, go for a brisk walk or even just make it your goal to do 2000 steps around the house before you leave home. The more morning movement you do, the more energised you’ll feel.’

Pack in the protein

‘The importance of protein is vastly underrated as part of a good morning routine but having a good amount of protein is vital for ample energy, good mood and strong focus. A high-protein breakfast combined with complex carbs is going to keep us feeling fuller for longer and sustain energy levels. Great breakfasts include eggs on sourdough with avocado, a yogurt bowl with healthy granola and berries or porridge with fruits, nuts and seeds.’

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Edited by Stephanie May

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