If you’re waking up feeling tired and groggy most mornings, you might want to reevaluate your eating habits. A poor diet is often a main cause of lack of energy, not just in terms of how much or little you’re eating and drinking, but also the type of foods you’re ingesting that might not jibe with your body. Here are four of the most common morning energy zappers, all of which are super easy to fix. Follow our advice and soon you’ll be hopping out of bed with a spring in your step.
1- Eating high-fat, high-salt, or high-calorie meals before bed.
We’re all pretty conscientious about starting the day with a well-balanced breakfast, but most of us don’t pay as much attention to our night-time eating choices. While it’s tempting to munch on some salty chips or shove a handful of jelly beans into your mouth before bed to satisfy cravings, unhealthy foods like this can decrease your energy in the morning and cause a “food hangover.”
This lethargic feeling will linger throughout the day since these foods can lead to bloating, water retention, and even affect digestion when eaten late. To combat fatigue, eat a sensible dinner that consists of lean proteins, vegetables, and whole grains. Studies have shown that iron is a key ingredient to maintain energy levels, so leafy green vegetables like spinach and kale, as well as lean red meat, are smart choices. If you need a little snack before bed, have a piece of fresh fruit or a handful of nuts and try to avoid eating 2 hours before bed to aid digestion.
2- Dehydration.
If you’re feeling exhausted all of the time, you should also consider how much water you’re drinking throughout the day. Even mild dehydration can drain your energy level and cause muscle aches, fatigue and even headaches. To give your body a boost, make sure you drink at least 64 ounces of water per day and an extra 8 oz for every half hour of exercise.
3- Acid-reflux.
Feeling like you’ve hardly slept a wink coupled with a bad taste in your mouth could indicate that you’re suffering from acid-reflux. Acid-reflux happens when the sphincter muscle relaxes inappropriately and stomach contents come back up through the esophagus. This causes your body to partially awaken from sleep, even when there are no signs of heartburn.
To help lessen symptoms, limit your intake of acidic foods such as tomatoes and citrus fruits, spicy foods, and peppermint. Also cut back on caffeine, and avoid eating two hours before bed. If you suspect reflux, make sure to consult your physician. If left untreated, reflux can cause permanent damage to the esophagus.
4- Alcohol-induced snoring.
Mouth breathing and snoring can interrupt sleep because you’re not getting enough air to fully relax; drinking alcohol can exacerbate it. Drink that wine, beer or cocktail at least two hours before hitting the sack since alcohol can lead to excessive relaxation of muscles—including the ones in your throat—increasing snoring.
While drinking in the evening may help you fall asleep initially, you’ll often wake up in the middle of the night since it disrupts your sleeping patterns, contributing to your excessive tiredness.
If you don’t consume much alcohol and snoring is still an issue, it may be because you’re overweight. Losing just 5 to 50 percent of your body weight can help dramatically decrease snoring and improve nighttime breathing.
Making healthier choices will help you sleep better at night, fight morning fatigue, and restore your energy levels throughout the day.
