I know you know that mums are tired. Did you know that even when you’re kids don’t sleep, you stay up too late to get alone time or to get things done and your days are so busy, there ARE still things you can do to boost your energy? Not sugar, not coffee, no money spent and absolutely do-able for busy Mums?
The best part is that none of these suggestions will take you a long time … and they actually WORK!
Easy Morning Habits to Boost Your Energy:
1. Don’t hit the snooze button. Dozing for a few extra minutes can actually make you feel more tired and less focused during the day because it short-circuits your ability to get a full sleep cycle. I get up just before 6 most mornings and I swear I feel more tired on the mornings I try to sleep in.
My hacks are putting my alarm out of reach so I have to get up to turn it off OR counting down from 5 and throwing the covers off.
2. Drink a big glass of water. Being even a little bit dehydrated can make you feel tired, and after going an entire night without water your body needs it! My favourite is 1/2 cold 1/2 boiling water with some lemon juice or apple cider vinegar. The jury seems out on whether there are actual benefits to this but for me the benefits are it tastes good first thing and I chugg a whole glass! Be sure to use a straw to protect your teeth.
3. Splash your face with cold water … or take a cold shower. This will really wake you up! Cold water is invigorating and it can trigger your body to send out endorphins, which are feel-good hormones. My younger brother absolutely swears by cold showers and ocean dips but I’m not so brave so I stick with splashing my face. I then go on to wash my face with warm water,
4. Take a BIIIIIG stretch. Did you know that when you are in REM sleep, your skeletal muscles are actually paralyzed? (This fact blows my mind) This is just one reason why stretching when you wake up feels so good – plus, it can stimulate your body to release more of those endorphins. Choose a few stretches you enjoy and do them for 2 mins to start with, or 5 (bonus points if the kids join in with you).
5. Eat a high protein, low-sugar breakfast. Research shows that skipping breakfast can affect your performance later in the day. I am not a fan of fasting for women as it can really mess with our hormones (another days story) Go for proteins (eggs , meat, protein powder (I love hemp and believe me I’ve tried so many!) veggies and/or fruits, whole grains, and healthy fats. (we have loads of ideas in the Rise Up Membership)
6. Get some sunshine. Not only is it energizing in the moment, but it also helps your body create energy-promoting vitamin D. Plus, it helps regulate your hormones to improve your sleep at night. This can be as simple as stepping outside for a few mins, or taking a morning walk. I try to hang my washing early to get outside in fresh air and I also walk with friends a couple of times a week. It’s such a great way to catch up and exercise!
7. Do something fun or energizing. Listen to your favorite music or upbeat podcast, work out, try a morning meditation – whatever appeals to you! If I manage to be awake before the kids I LOVE a meditation and 5 minutes is enough to notice the benefits, there are some great apps to help you get started (one giant mind, headspace). As a family, we almost always play music in the mornings and it helps to regulate the kids moods too.
9. Wake up after 7-8 hours of quality sleep. I KNOW this sounds ridiculous to some mamas out there but it HAS to be one of my habits as sleep is vital to your health (and energy!). If you have trouble sleeping at night, meditation is super restful for your brain and honestly, napping in the day is one of the most productive things you can do for your health. Think about what is within your control. Is it a day nap? Is it going to bed earlier (even if you know you’re gonna be woken up)? The hours before midnight are worth 2 after midnight in terms of quality. Can you ask someone to have the kids once a week so you can nap?
It’s the small, consistent actions you take every day that adds up to big results.
That’s why at Feel Good Fitness we focus on creating small healthy habits with our clients … because it’s the CONSISTENCY that matters the most!
If you’re like most people and have noticed your energy levels dragging throughout the day … I’d love for you to let me know if trying these tips makes a difference for you. Which one/s are you going to try first?