There are some mornings that I wake up and literally feel like a sloth (especially when my 8 month old daughter wakes a few times in the night). I make my way to the coffee machine, toss in a few extra scoops of that morning magic, and eagerly wait for the caffeine boost..
But lately, I’ve been using other strategies to boost my energy. Don’t worry, we aren’t giving up the caffeine, but there’s other smart morning hacks that could make you feel more alert & energized to start your day.
1. Morning Sunlight
This morning hack has been circulating the internet. Research shows that getting exposure to morning sunlight (not through a window) will help boost your morning cortisol, a hormone usually considered to be associate with stress, but is actually vital for our daily energy levels.
This morning light was shown to improve cognitive performance, mood, and well-being.
How to incorporate this hack:
- Right when you wake up, try to get that sunlight (even if it’s cloudy this works).
- Open up your front door and take in that daylight for at least 5 minutes – or as long as you possibly can.
- If you can’t get outside because it’s too cold or other barriers, you can consider getting a light box/lamp that delivers 10,000 lux of broad-spectrum UV-filtered light.
2. A Carb-lovers breakfast
Research shows that a breakfast with more carbs significantly impacts morning alertness. The research shows that breakfast consumption also improves mood.
It’s good to have a balanced breakfast that includes carbs, proteins, and fats if possible.
Low glycemic index (GI) breakfasts have consistently shown benefits for sustained cognitive performance compared those that are high-GI.
⭐️What is glycemic index?
The glycemic index (GI) is a ranking system that measures how quickly carbohydrate-containing foods raise blood glucose levels after consumption. Foods with a high GI are rapidly digested and absorbed, leading to quick spikes in blood sugar, while low-GI foods are digested more slowly, providing a steadier supply of energy.
How to incorporate this hack:
- Choose breakfasts that are balanced with carbs, proteins, and fats but prioritize lower GI foods.
- Examples:
- Oatmeal with soy milk & berries or apple cinnamon overnight oats
- Fruit smoothie with nut butter – like my silken tofu smoothie!
- Ancient grain porridges with bananas or apples (low GI-fruit) or my maple sugar quinoa bowl
3. A little movement is all you need
Studies have shown that just 10 minutes to low-moderate intensity (like just climbing stairs) increased energy feelings more effectively than 50 mg of caffeine.
How to incorporate this hack:
- Take a quick morning walk (if the weather allows)
- Do a short pilates class from Youtube
- Chase your kid around the house getting ready for school (joking- but it could work!)
- A quick cycle at a mild/moderate intensity (if you have a bike)
- If you have stairs in your house, purposefully climb them a few extra times in your morning.
4. Add fruit to give you a boost
Research shows that certain fruits that are high in polyphenols and anthonyanins (like pomegranate, wild blueberry, blackberry, and raspberry) have the highest antioxidant activity in your cells and has been to linked to improved cognitive function and alertness.
How to incorporate this hack:
- Combined with your low-glycemic carb breakfast (as discussed above), add some fruit with it like:
- My healthy wild blueberry muffins
- An elderberry immunity shot that is packed with antioxidants like pomegranate
- These blended PB & J overnight oats with homemade raspberry chia jam.
5. Breathing Technique
Did you know a certain breathing technique can increase “alert relaxation”?
It can increase perceptions of mental and physical energy and alertness.
The technique focuses on slow breathing with equal inhalation and exhalation.
How to incorporate this hack:
- Turn on some relaxing music and focus on your breathing. Breathe in for 5-6 seconds, and then exhale for 5-6 seconds. Do this for 15 minutes, ideally 30, but understandably it can be hard to find 30 minutes in the AM.
- Try this breathing technique on the car ride to work. Studies show it is most effective if done for 30 minutes, which is perfect if you have a longer commute.
- Follow a guided meditation that practices this breathwork.
Final Notes From Allie
I have tried these techniques (not all at once) and have found the most benefits with the morning sunlight. While it’s hard to get outside in the cold Wisconsin winter, I try to make an effort to step on my porch for 5 minutes to get some light.
The research supporting higher carb breakfasts was a little surprising to me – but carbs do make me happier 😁 so I can see how it likely will boost energy and mood! My go-to breakfast right now has been overnight oats or maple brown sugar oatmeal (with flax + chia).
What techniques will you try? Are there any techniques you do at home that seem to help boost your morning energy? Comment below!
