Waking Fresh In The Morning - 5 Top Tips

Want to regain that spring in your step, enhance the morning motivation for exercise, find an alternative to the caffeine reliance? 

Recently I was interviewed by the editor of our local newspaper for a new Wellbeing lift-out section on this exact topic, one that seems to be of interest to many patients of late.

1.    GET GOOD SLEEP – Aim for 6 hours as a minimum. Create “self settling” habits (those who are mothers will understand what this means!) – avoid screen time for 1 hour before bed, bath, stretch, breathe, meditate, make chamomile tea. Magnesium and herbs such as Valerian, Kava, Passionflower and Hops can assist in a deep restorative sleep if stress high. Melatonin can help shift workers and frequent flyers.

2.    LOVE YOUR LIVER – minimise alcohol. Aim for at least 4 alcohol free nights per week and avoid binge drinking (it can throw your system out for days). Know your standard drink size – most of my patients underestimate the amount they drink (eg. a glass of wine is 100ml). Women are particularly sensitive to the disruptive effects of alcohol on their sleep, especially after childbearing and during menopause.

3.    DO DINNER PROPERLY – Leave 2 hours between dinner and bed. Don’t over eat. Minimise sugar and alcohol. Don’t go carb free – your body needs carbohydrates in the evening to make serotonin and melatonin.

4.    SORT THE SNORING & WATCH YOUR WEIGHT – sleep apnoea, insulin resistance and metabolic syndrome are all associated with poor sleep and energy deficit during the day. Losing weight and being assessed at a sleep clinic may be necessary.

5.    BE VITAL, BE PROACTIVE – Physical, Mental and Emotional factors will influence vitality and morning fatigue. Many underlying health issues affect our zest for life – these include: anaemia/iron deficiency, B vitamin deficiency, food allergies, thyroid conditions, CFS/fibromyalgia, diabetes, arthritis, menopause, adrenal exhaustion and depression. If you are concerned about your health, be proactive and seek guidance from a health professional.