You’re consistent with a solid 8 hours of sleep. Maybe you wake up a couple of times through the night, but it’s no biggie— As long as you get your 8 hours. The only problem is that you are still waking up with morning grogginess and sluggishness. What gives? 

In this article, I’m sharing simple energy fixes for morning grogginess. Get ready to wake up feeling refreshed and energized. Sounds too good to be true? I used to think so too. Then I started putting these tips into action. 

Simple Energy Fixes for Morning Grogginess 

1. Go to bed when you’re tired 

Are you someone who feels wiped out all day until 9/10 pm and then suddenly after the clock strikes one minute past then, you’re wired? This is a sure-fire sign that your adrenals are struggling. When your adrenals are functioning poorly, not only will you have that tired but wired feeling late-night, but you’ll also have morning grogginess. 

Staying up past being tired makes you miss your sleep sweet spot. Once you pass that threshold of feeling tired, it will be hard to get to sleep: cue insomnia (another symptom of adrenal fatigue) and major tossing and turning. The fix here is to go to bed when you’re tired. Even if it’s 8:30 pm, do not force yourself to stay up! 

2. Don’t eat 3 hours before bed 

Is eating before bed good or bad? This question has haunted the wellness world for far too long. Some “experts” say it doesn’t matter, while others say eating close to bedtime wreaks havoc on a good night’s sleep. 

Here’s the thing: after a meal, your body is in digest mode. That means it’s using energy to digest your food when it should be focusing on shutting down for repair time. During your sleep, your nervous system settles, helping you relax and go to bed. While sleeping, your organs flush toxins and regenerate and repair. If your body is too focused on digesting the food you just ate, it won’t be able to take over the night shift responsibilities, and you’ll wake up feeling sluggish. 

The fix here is to stop eating 3 hours before bedtime so that your body has time to digest before hitting the hay. 

3. Wear blue light blocking glasses 

Blue light from phones, iPads, computers, TVs, and even lamps can disrupt melatonin production after the sun goes down. Melatonin is the hormone that tells our brain and body that it’s ready to go to bed.

If your body still thinks it’s daytime because of blue light, you won’t be able to fall asleep. One of the most important stages of sleep is called deep sleep. Deep sleep typically happens in the first half of the night and should last for 2 hours. It’s the stage when your brain flushes toxins from your body. Blue light at night can disrupt deep sleep, or potentially bypass it altogether. 

By wearing blue light blocking glasses after the sun goes down, your body will produce melatonin, and you’ll still get tired. 

4. Support blood sugar levels 

Stable blood sugar levels are essential for getting to bed and staying asleep. You already learned that you shouldn’t eat right before bed, but now let’s talk about what you should be eating during the day for balanced blood sugar. 

Unstable blood sugar levels can send your hormones out of whack, throwing off mood, energy, and sleep. Keep blood sugar stable by prioritizing healthy fats and proteins and reducing sugar intake and processed carbohydrates. If you have adrenal fatigue, it’s essential to eat small, consistent meals throughout the day to keep insulin stable. 

5. Don’t Drink Caffeine After Noon 

In a recent podcast episode, I talked about the three things you’re doing wrong with your coffee/caffeine. One of them is that you feel like you need more than one cup. If you find yourself going into an afternoon slump around 2 or 3 pm and reaching for another cup of coffee, chances are you have a deeper energy problem, and coffee isn’t going to fix it. 

Another thing you’re doing wrong is if you’re drinking coffee during your adrenal healing journey. As you learned, morning grogginess is a main symptom of adrenal fatigue. People with adrenal fatigue also typically suffer from serious fatigue and insomnia, and further stressing the adrenals with caffeine is a big no-no. 

If you are a slow metabolizer of coffee, drinking a cup after 12 can keep you awake and unable to fall asleep. Try to keep one cup in the morning with healthy fat and protein to keep blood sugar stable. AND ALWAYS eat a balanced breakfast before coffee. 

6. Switch into Rest & Digest 

Before heading to bed, it’s essential to switch from sympathetic to parasympathetic (rest & digest mode). Unfortunately, these days most of our nervous systems are stuck in fight and flight. The constant stress wears us down, wrecks hormone levels, and inhibits a good night’s sleep for an energized morning. 

Try relaxing before jumping right into bed after doing something stimulating. This can look like lighting candles and meditating. It can look like reading a calming book (nothing scary or traumatic!). It can be taking a relaxing bath (my favorite), doing simple stretches, drinking magnesium/herbal tea, or trying ratio breathwork. 

Calming down your nervous system will put your body into sleep mode, allowing for deep and restful sleep and no morning grogginess. 

7. Drink water first thing in the morning 

I love to keep a stainless steel water bottle filled next to my bed before going to sleep. As soon as I wake up, I work on replenishing my body by drinking at least a quart of water. Did you know that even as little as a 2 percent loss in hydration can lead to a decline in cognitive function? Did you know that most of us wake up dehydrated?! If you want your brain to function properly and to feel energized and ready for the day in the morning, hydration is key! 

I have a hard time staying hydrated throughout the day. What can I say?! Water can be boring for me. That’s why I love to use our strawberry-kiwi Hydration Superfood Energy powder. It’s formulated with energizing B vitamins, hydrating electrolytes, and other superfoods for easy and convenient hydration. I notice that when I drink this throughout the day, and especially in the morning, my grogginess is non-existent! I can’t tell you how amazing it feels after years of adrenal fatigue, to wake up feeling ready for the day. It’s truly a gift. 

I want you to know that you will get your energy back. There will be the day when you wake up, and you feel GOOD. It’s doing the simple things that have the most transformative impact. I hope this article has inspired you to take control of your life so you can start really living. 

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