Top Tips for Morning Fatigue

Are you someone who wakes up feeling like you have yet to go to bed?

The lack of energy, concentration and general tiredness does not cater to a great quality of life! You are not alone if you find yourself suffering with morning fatigue. Your work may struggle and your workouts get left behind. You cannot even think of booking that catch up cocktail session with your girlfriends.

Do any of these symptoms and feelings apply to you in the morning?
– Weary
– Feeling run down
– Malaise
– Unmotivated
– Mental or physical fatigue

First off you need to understand what causes this early morning fatigue before we can begin to address it. If this fatigue becomes chronic and can really start to interfere with your career, fitness goals and personal life.

Could you be sleeping badly without realizing it?

This is the most obvious and logical reason when it comes to morning fatigue. Yet it is one that many people don’t know how to address. Many people say they can survive off 5 hours of sleep and feel great, but that should be 5
complete uninterrupted deep hours of sleep (which just isn’t possible correct?). And so the common guideline of 7-9 hours of sleep a night is used. If your sleep is short and interrupted you end up interrupting your entire system and so fatigue ensues.

This is the same for irregular bed times. Some doctors recommend your bed time and wake up time to be the same. Even through holidays and weekends if you are really serious about fixing your hormones. Working with your natural circadian rhythms – the physical, mental and behavioral changes that follow a daily cycle – and honoring your body, will avoid this inevitable consequence. Practice good sleep hygiene as much as possible.

Dehydration is one form of setting into fatigue.

If you are dehydrated you cannot pump enough blood to your heart and brain never mind other organs. This can create lethargy. Keep hydrated through the day, not only during exercise/outside work etc. spread that fluid out!

Exercise is such a vital one when it comes to fatigue

I know it sounds like the last thing you want to do when you are tired. But if you aren’t moving then your circulation isn’t either! A stagnant body leads to stagnant energy. So pick up activities that you love and stick with them at least 4-5 times a week. Let me tell you, walking is far too underrated!

If morning fatigue is an issue in your life, then you may want to check your blood sugar.

Blood sugar problems can definitely be the culprit behind your struggle. As this is an indication towards pre-diabetes and diabetes. This could be a sign your body is not making enough insulin or using it well. Check in with your doctor before you worry too much please!

Morning fatigue is common but it doesn’t have to be normal. All in all, prioritize good sleep hygiene/habits, drink enough water and keep your movement up through the day. And do not forget to watch your health which includes blood sugar. Really listen to your circadian rhythms by sticking to a routine. Routine is boring, but boring always wins 😉

Happy healthy energetic days ladies!


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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