Does your morning routine leave you feeling sluggish and exhausted? Does it bother you in the morning? Do you wish you could get more energy to help start your day off right? If so, this blog is for you! We’ll discuss easy and practical tips to jumpstart your day with big energy. From nutrition and exercise to lifestyle habits, we’ll cover it all in the upcoming paragraphs.

So read on and prepare yourself to feel energized from the moment you wake up!

But first, let us know the problems. Let's get started!

Why am I so tired when I wake up after 8 hours of sleep? 

When it comes to morning energy, the most common complaint is poor sleep quality. You may have had eight hours of sleep and still feel like you need more rest, so why is this happening?

Circadian Rhythm

The answer could lie in your circadian rhythms which are the 24-hour cycle of activity governed by light and dark that regulates our waking and sleeping patterns. Our bodies are naturally programmed to follow a specific schedule, so if we don’t get enough sunlight during the day or stay up late at night, it can throw off our internal clock. This disruption can leave you feeling drowsy and fatigued in the mornings.  

But don’t worry - there are things you can do to get your circadian rhythm back on track and wake up feeling energized. 

How to Fix Circadian Rhythm 

Establish a Consistent Sleep Schedule:

One of the best ways to keep your biological clock in check is to establish and maintain a consistent sleep schedule. Going to bed and waking up at the same time each day helps to regulate our body clock, having a better night’s rest, leading to more restful sleep and increased energy levels in the morning.

Avoid processed foods:

Processed foods can lead to high blood pressure and other health issues, which could be harming your morning energy levels. Try to reduce prepared foods in favor of fresh vegetables, fruits, whole grains, and lean proteins.

Exercise Early:

Exercising in the morning is a great way to boost energy levels and energize the day ahead. Not only does it improve circulation, but it also releases endorphins that can help you feel more alert and focused throughout the day. 

Take Breaks During the Day:

Taking regular breaks away from work or school during the day will give you time to relax and reset before moving on to your next task - making sure that you don't burn out by the afternoon. Make sure to take short breaks throughout the day, especially early in the morning before you start your work or school tasks.

Maintaining a consistent sleep schedule, eating regularly, and exercising are all great ways to keep your biological clock in check and effective ways to easily fall asleep. By following these tips, you avoid having low energy but can help regulate your body's natural rhythms and wake up feeling more energized each morning.

Now that we understand what can cause us to wake up tired, let’s move on to how to boost energy when tired.

Natural Energy Boosters to Jumpstart Your Day 

The morning is the perfect time to get energized and motivated for the day ahead. But if you’re feeling sluggish and tired, it can be hard to find that extra boost of energy. Luckily, there are some natural ways to jumpstart your day with quick energy boosts! Here are some of the best natural energy boosters for a morning pick-me-up.

Take Time to Exercise

Exercise increases blood flow and releases endorphins to give you an extra boost of energy levels in the morning. Try doing a light aerobic workout like jogging or swimming for 20-30 minutes each day.

Taking Care of your Mental Health

Taking care of your mental health is essential for keeping your energy levels up throughout the day. Taking time out of each day for yourself to relax and practice mindfulness can help reduce stress and anxiety, leaving you with more mental energy in the mornings. 

Healthy Eating Habits

Start your day off right by eating foods that will provide you with sustained energy throughout the day. Complex carbohydrates such as oatmeal, quinoa, and whole grains give you long-lasting energy without spikes and crashes. Include plenty of fruits and vegetables in your diet to get essential vitamins and minerals needed for energy production. 

Get Enough Sleep

The most important thing you can do for your energy levels is to get enough sleep each night. Aim for between 7 and 9 hours of quality sleep each night, depending on how you feel – some people need more or less sleep than others. Keep a regular bedtime routine and avoid looking at screens right before bed to maximize the quality of your rest. 

Stress Management

High stress levels can leave you feeling exhausted in the morning, so it's important to practice mental stress management techniques such as yoga, meditation, or deep breathing exercises. Make sure to take time for yourself during the day to relax and unwind from any pressure or anxiety that might be weighing you down. 

These are just a few natural ways to jumpstart your day with more natural energy levels. Implementing these strategies into your daily routine is sure to leave you feeling energized when the sun comes up.

Research suggests (MedicalNewsToday) that prepared foods can harm your energy levels, so try to avoid them as much as possible. Also, high blood pressure could be an indicator of low energy in the morning, so make sure to get checked if this is something you've noticed.

But what are the best compounds to help you increase your energy levels?

Best Vitamins for Energy 

Vitamins are essential for good health and can help give you an extra boost of energy in the morning. Taking the right vitamins can help support your body's natural energy production, allowing you to start your day lively.

Vitamin B6 (Pyridoxine)

Vitamin B6 is one of the B vitamins great for converting protein and carbohydrates into energy. It also helps regulate blood sugar levels, which helps to maintain steady energy throughout the day.

Vitamin B12 (Cobalamin)

Vitamin B12 is also a B vitamin that is necessary for the production of blood vessels, red blood cells specifically, which carry oxygen from your lungs to other parts of your body. This helps provide you with an energy boost in the morning.

Vitamin C (Ascorbic acid)

Antioxidants like vitamin C can help reduce fatigue and improve endurance levels. Vitamin C can also help to protect against oxidative stress and strengthen your body's natural immunity. 

Vitamin D (Calciferol)

Low levels of vitamin D can leave you feeling tired and sluggish, but taking a daily supplement can help support healthy energy levels. Vitamin D helps keep your bones strong and supports the production of serotonin, which is a neurotransmitter that regulates sleep-wake cycles and mood.

Vitamin E (Tocopherol)

Vitamin E is an important antioxidant that helps protect your cells from oxidative damage, while also helping to boost your energy levels. It can also help improve circulation and reduce fatigue.

Vitamin C (Ascorbic acid)

Antioxidants provide an energy boost as they protect against cell damage and inflammation. It's a powerful antioxidant that helps protect your cells from oxidative damage, while also helping to boost your energy levels. It can also help improve circulation and reduce fatigue.

Coenzyme Q10: Energy Production

Coenzyme Q10, or CoQ10 for short, is a natural compound that helps to create energy in your cells. It's produced by the body and can also be found in certain foods, such as beef liver and sardines. CoQ10 is essential for cellular energy production and helps to keep your body functioning at its best.

The Most Effective Vitamins for Tiredness

Vitamin B1 (Thiamin)

Helps convert food into energy and is essential for proper nerve function and mental clarity; can be found in eggs, pork, beef, nuts, whole grains, and legumes 

Vitamin B2 (Riboflavin)

Increases red blood cell production to help fight fatigue; rich sources are dairy products like yogurt and cheese, as well as leafy green vegetables 

Vitamin B3 (Niacin)

Helps metabolize carbohydrates for energy; found in peas, brewer's yeast, and sunflower seeds 

Vitamin B5 (Pantothenic Acid)

Helps to regulate the metabolism; can be found in eggs, liver, dairy products, legumes, whole grains, and mushrooms 

Vitamin B6 (Pyridoxine)

Plays a role in red blood cell production and helps metabolize carbohydrates for energy; sources include poultry, fish, bananas, potatoes, and nuts 

Vitamin C (Ascorbic acid)

Boosts immunity to help fight fatigue caused by illness; good sources are citrus fruits like oranges and grapefruits as well as green vegetables like kale and broccoli 

By incorporating these vitamins into your diet, you can help boost energy levels and combat fatigue. Whether it’s getting enough sleep, exercising regularly, or adding in some of the above-mentioned vitamins for energy and tiredness, take the time to make sure that you're giving your body the tools it needs to increase energy and stay energized. But vitamins are not enough, right? Then how to boost energy when tired?

Food to Eat to Boost Energy Levels

Eating the right kinds of food is a great way to boost energy levels and keep your body functioning at its best. Here are some energy-boosting foods:

Protein-Rich Foods

Eggs, legumes, beans, fish, and lean meat can all be beneficial in providing energy. Protein-rich foods take longer to digest, helping you stay full for longer and giving you a steady supply of energy throughout the day. 

Low-glycemic Foods: No to High Blood Sugar

Foods with a low glycemic index (GI) like whole grains, nuts, and seeds release energy slowly over time. Eating these foods throughout the day will help to keep blood sugar levels steady and prevent fatigue. 

Healthy Fats

Fats are essential for providing your body with the energy it needs to stay energized. Healthy fat such as avocados, olive oil, or nut butter can provide an additional boost of energy without blood sugar spikes. 

Fruits and vegetables

Berries, citrus, leafy greens, and bananas are all high in essential vitamins and minerals that can help to boost your energy levels. 

Complex Carbohydrates 

Whole grains like oats, quinoa, brown rice, and barley contain complex carbohydrates which provide sustained energy over time. Foods rich in complex carbohydrates are the most efficient fuel for your body as this break down slowly, giving you steady and prolonged energy throughout the day.

Fatty Acids

Avocados, Coconut Oil, Olive Oil, Salmon, and Walnuts are all sources of healthy fatty acids that can help to increase your energy levels and can help to keep you feeling energized throughout the day.

Natural Energy Boosters like Matcha

A natural energy supplement like matcha contains caffeine that can produce energy more efficiently than an average cup of coffee. The combination of natural caffeine and the other nutrients found in matcha, like vitamins C and E, may provide a more sustained energy boost than traditional stimulants like coffee or soda. Matcha can help increase focus and make you feel alert without the crash associated with sugar or unhealthy additives.

Drink Plenty of Water

Water is essential for the body to function properly, and not getting enough can lead to fatigue. Drinking water throughout the day will help to keep you hydrated and energized. 

By incorporating these energy-boosting foods and natural methods into your daily routine, you can be sure to boost your energy levels in the morning and tackle the day with ease! A good diet, relaxation techniques, physical activity, and hydration are all key components of overall health that will help you stay energized throughout the day. So don’t let fatigue get in the way of your goals, take control, prioritize overall health and boost your energy with these foods! 


If you’re looking for ways to jumpstart your day and increase your energy levels, look no further! We’ve provided a range of tips and tricks that will help you get energized in the morning and stay productive throughout the day. From eating healthy foods to avoiding electronics before bedtime, there are plenty of solutions to fit into your daily routine. So don’t let fatigue get in the way of your goals! 

So why not give these methods a try today?

You may just find that you have the extra boost of energy that you need to power through any task!

Don't forget about natural energy boosting - Matcha! Good luck!

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January 02, 2023 — Paige Rife

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