7 tips para eliminar la fatiga matutina

7 tips to eliminate morning fatigue

Do you have a hard time getting up and making the most of each day? You're not alone: ​​morning fatigue is a common battle. The initial resistance to getting out of bed is due to a natural process known as sleep inertia, which allows the brain to transition smoothly from sleep to wakefulness.

Although this almost irresistible desire to go back to sleep can persist for several hours, it shouldn't last more than a few minutes. Can you imagine what your life would be like if you could start each day feeling full of energy and motivation? Here are 7 tips to reduce the effects of sleep inertia and eliminate morning fatigue once and for all.

1 Create a healthy sleep routine

Getting a good night's sleep is the best way to minimize morning fatigue and feel energized throughout the day. While you sleep, not only are your muscles repaired, but your brain is also cleansing itself of cellular waste products that accumulate throughout the day.

night routine photo

A simple way to improve your sleep is to optimize your bedroom for sleeping; dim the lights, light a candle or some essential oil, regulate the temperature so that it is not too hot, etc. But if you want to go a step further, and improve your sleep quality, you can incorporate natural food supplements and a relaxing routine before going to bed.

Ganbatte Recharge combines minerals like magnesium and zinc , with ashawagandha and melatonin for healthy nervous system function.

Try this simple 4-step routine to set yourself up for a good night's sleep:

  1. Turn off all screens and bright lights.
  2. Prepare a hot cup (or cold in summer) of the infusion that you like the most.
  3. Write a couple of sentences about your thoughts and feelings to have a calm and clear mind.
  4. Grab a Ganbatte Recharge capsule and hug your pillow.

2 Take a deep breath when you wake up

Deep breathing has the power to improve circulation, allowing the body to fill with the oxygen, hormones, and nutrients it needs to fuel us and prepare us for activity. Even when we are lying down or sitting up in bed, deep breathing prepares the brain for thought and prepares the muscles for movement.

woman taking a deep breath

Research has shown that changing your breathing pattern is a great way to increase energy and restore balance to our stress response system. If you want to further reduce the effects of sleep inertia, you can include a short breathing exercise in your morning routine.

3 Sunlight and water

Dehydration is a common cause of fatigue.

woman drinking water

Fighting morning fatigue can be as simple as drinking a large glass of water while basking in the sunshine (and it helps boost your mood, too).


The sunlight:

According to different studies, looking at the sun early in the morning can speed up the transition between waking up and feeling fully alert. Additionally, exposure to morning sunlight helps regulate your circadian rhythm, making it easier to fall asleep at night.

Drinking water:

In addition to making you feel fabulous, drinking more water can be beneficial, as dehydration is a common cause of fatigue. Drinking water upon waking removes waste from the intestinal tract, helping the small intestine to absorb nutrients into the bloodstream and ensuring effective transport of nutrients throughout the body.

4 Morning Movement

Mitochondria are the powerhouse of our cells, and the more we move, the more efficient our mitochondria become. When we move, our body produces the energy that keeps our cells healthy, so aerobic exercise is linked to reducing fatigue.

woman doing stretching

But beware, you don't need an intense workout to get rid of morning fatigue. In fact, if stress is contributing to your low energy, intense exercise can make things worse. This is not to be a pain in the ass, a few quick rounds of knees to chest, a few stretches, a leisurely walk, or a few rounds of squats should be enough to activate you and reduce stress.

5 Get energized with adaptogenic herbs

Adaptogenic herbs support long-term health and vitality by restoring natural energy and cushioning the mind and body against the effects of stress.

Some of the adaptogenic herbs known to combat fatigue and support your well-being are: ginseng , maca , and licorice root , included in Ganbatte Boost, the perfect ally to master your mornings.

bottle of Ganbatte Boost with juice

6 Start your morning with high quality coffee or matcha tea

There's nothing like starting the day with a delicious cup of coffee!

matcha cup and coffee cup

But if coffee isn't for you, maybe matcha is!

Matcha contains L-theanine, which calms the nervous system, plus caffeine and essential vitamins and minerals for natural energy.

It is also very rich in antioxidants!

7 Start your day with superfoods

What we eat for breakfast can affect how we feel for hours, so it helps to avoid processed grains and opt for nutrient-dense foods that will keep your blood sugar levels stable. The perfect recipe for an anti-fatigue breakfast is the combination of protein and superfoods.

overnight oats

While overnight oats are an easy way to fuel your mind and body in the morning, adding our natural Ganbatte Boost food supplement will take your power breakfast to the next level. Rich in essential vitamins and minerals, it is not only excellent for hormonal support, and improves energy metabolism, but thanks to its blend of probiotics and fiber , it will also help keep your microbiota happy.


Your mornings shouldn't be mission impossible!


Even if you consider yourself more of a night person than a morning person, getting out of bed and starting your day shouldn't seem like an impossible mission. If morning fatigue is holding you back, adopting these seven tips will help you master your mornings. However, adopting these 7 tips at once can seem a bit daunting. Try incorporating one or two tips and you will see how it helps speed up the process of sleep inertia and make you activate a little faster each day. When you have created your habits with those first tips, add another one, and so on , until you create your infallible morning routine!

 

Written by Ana Saiz

Co-founder of Ganbatte Superfoods

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4 comments

Me gusta voy a comenzar a practicarlo a ver cómo me sienta
Gracias

Rafael

Es muy interesante.

Maria

Muy interesante
Creo que voy a seguir los consejos a ver si por la mañana me levanto con más energía
Espero conseguirlo
Gracias

Eva

Muy interesante
Creo que voy a seguir los consejos a ver si por la mañana me levanto con más energía
Espero conseguirlo
Gracias

Eva

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