Fatigue is a serious problem in our modern world that millions of people face every day. Morning fatigue is characterized by tiredness, lack of energy, or lack of motivation in the morning, yet it is common for it to continue throughout the day. Morning fatigue can have a serious impact on your physical, mental, emotional and spiritual health and your overall quality of life.
The good news is that you can fight morning fatigue and improve your energy level naturally. In this article, you will learn what fatigue is and its most common causes. In addition to the main effective steps to improve your energy naturally.
What is fatigue?
Fatigue can be defined as tiredness, lack of energy, or lack of motivation. Fatigue can be both physical and mental, or both. However, it should not be confused with drowsiness or apathy, although these two symptoms may be present along with fatigue.
F ATIGA morning feel particularly characterized by the following morning fatigue that get up . But often this feeling can accompany you throughout the day, which can make life more difficult. The experience of having fatigue can be different for each person. Some may describe their fatigue as feeling down, tired, exhausted, listless, unwell, unmotivated, or simply low on energy.
The level of fatigue can be low, moderate, or severe. About 20 percent of Americans experience severe fatigue that interferes with the quality of their lives, including their work and personal life. When fatigue becomes chronic, it can seriously interfere with your physical, mental, and spiritual well-being. This is why it is really important that you understand the main causes of fatigue and some effective solutions.
Main causes of morning fatigue
Fatigue can have a variety of causes, including quality of sleep, physical health, diet, and lifestyle. Let’s take a look at some of the main causes of fatigue and morning fatigue.
Bad sleep and circadian rhythm disorders
Lack of sleep seems to be an obvious and logical reason behind fatigue . Sleep is incredibly important to your health and well-being. It is recommended to have 7 to 9 hours of high quality sleep. When your sleep is short, interrupted, and irregular, it can affect your entire system.
When you go to bed at irregular times, you are disrupting your natural circadian rhythms which can make it difficult to sleep. Not giving your body the hours of sleep it needs, or when some health problems prevent you from sleeping well, morning fatigue is an almost inevitable consequence.
Blood sugar problems
You’re probably familiar with the energetic recharge that comes after eating a little sugar, and also the sugar crash and sudden fatigue that follows. Blood sugar problems can be one of the culprits for your morning fatigue.
One of the main signs of blood sugar problems is fatigue. Your body produces insulin through the pancreas to help break down glucose and use it for energy. However, if you are consuming too much sugar, it will become increasingly difficult for your body to keep up.
If you have diabetes, your body will not be able to use insulin well or will not make the necessary insulin. One of the main signs of diabetes is fatigue, in addition to excessive hunger or thirst, frequent urination, dry skin, and slow wound healing.
Remember that knowing the cause of your problems is the key to having the correct solutions. You can find out if you have blood sugar problems, prediabetes, or diabetes through blood tests.
HHS axis dysfunction
The hypothalamic-pituitary-adrenal (HHS) axis is basically your central stress response system. This is connected to your central nervous system and endocrine system. The function of your HHS axis is neuroendocrine adaptation within your stress response. Neuroendocrine signals are responsible for leading to the release of a variety of hormones and neurotransmitters, including cortisol, epinephrine, and norepinephrine.
However, when you are exposed to stressors repeatedly and sustainably, you can lead to activation and dysfunction of the HHS axis. This can deplete your metabolic output, cause changes in cortisol production, affect levels of DHEA, melatonin, and epinephrine, and as a result can lead to fatigue, including morning fatigue, chronic fatigue syndrome, and adrenal fatigue.
Hypothyroidism
Hypothyroidism is a condition that affects 20 million Americans. If you suffer from hypothyroidism, your thyroid gland does not produce enough thyroid hormones, resulting in a variety of health problems. One of the main symptoms of hypothyroidism is fatigue. Other symptoms can include weight gain, feeling cold sore muscles, depression, poor memory, and hair loss.
To determine if your symptoms are due to hypothyroidism, you can take a blood test.
Mitochondrial dysfunction
Your mitochondria are the inexhaustible source of energy for your cells. These are specialized parts of your cell that help convert nutrients into energy and allow your body to function at an optimal level.
When your mitochondrial health is compromised, your overall health suffers. If you have mitochondrial dysfunction, your body will not be able to produce enough energy for your cells to function optimally. When this happens, you will begin to feel fatigued and will not be able to function as you wish.
According to research, mitochondrial dysfunction can not only lead to general fatigue, but has also been linked to chronic fatigue syndrome.
Dehydration and lack of movement
Hydration and regular exercise are incredibly important to your overall health and healthy energy levels. It is recommended to drink at least 8 to 10 glasses of filtered water a day, more if you exercise, are ill or live in a place with a warm climate. For overall good health, you should aim for 20-30 minutes of exercise five days a week and be a more active person overall.
If your body is dehydrated, it will not be able to pump enough blood to your heart and brain. Therefore you will have to work harder and harder using greater amounts of energy. As a result, you may experience fatigue.
Not moving enough can lead to poor circulation which can also lead to fatigue. Being sedentary can cause you to fall into a routine that will make you weaker, less energetic, and less motivated for daily activities.
The main steps to improve energy levels
You don’t have to feel overwhelmed by fatigue or morning fatigue. Do what it takes to get relief. You can take a variety of simple steps to improve your energy levels naturally.
1. Prioritize good sleep habits
Getting a good night’s sleep is key to reducing morning fatigue, optimizing your energy levels, and improving your overall health. Sleep is essential to reduce stress, rest, and revitalize ourselves. Make sure you get at least 7-9 hours of sleep each night . Try to create a calm and stress-free environment in your bedroom.
Avoid using electronic devices for at least two hours before going to bed. Instead, do relaxing activities like reading, board games, journaling, coloring, or doing crossword puzzles. Try breathing, meditation, or listening to a relaxation tape while sipping some herbal tea. Get a comfortable bed, fresh sheets, and soft pillows.
It is also important that you keep your room as dark and cool as possible for optimal sleep. It is also important to reduce your mouth breathing at night and try to have nasal breathing.
In the morning, wake up naturally or get up when the alarm goes off. If you just press the snooze button, you will reduce the cortisol wake-up response and have more fatigue during the day.
2. Have an attitude of gratitude
Fatigue can also mean emotional and mental fatigue, not just physical fatigue. A change in your attitude, mindset, and emotional state can alleviate mental fatigue and, as a consequence, can also reduce physical fatigue. Remember, your mind and body are connected. Getting in the habit of being grateful is one of the best ways to change your mood.
When you are in a state of gratitude, you cannot experience negative emotions at the same time. If you suffer from morning fatigue, it is best to start the day with a positive attitude and gratitude . Focus on being grateful throughout the day. Acknowledge the little good things in your life. Start keeping a gratitude journal and jot down 3-5 things that you are thankful for each night.
3. Improve hydration
There really is no excuse for not maintaining an optimal level of hydration. After a good night’s sleep, in which you haven’t had a drink for 7-9 hours, you wake up dehydrated. To combat morning fatigue, it is important that you rehydrate your cells immediately. Start your day drinking water, and especially water with lemon, this will activate your body.
You can add a little lemon or lime to support your metabolism, digestion and optimize your pH levels.
Drink lots of water throughout the day. It is recommended at least 8 to 10 glasses, however, you may need more. Listen to your body. You can also add a little lemon, lime or apple cider vinegar and a pinch of salt if you feel very dehydrated, this way you can replenish your electrolyte levels and stay well hydrated and energized.
4. Start your day moving
Regular exercise and movement of your body are essential to maintaining healthy energy levels and general well-being. Physical activity increases blood flow and circulation, reduces your stress levels, decreases mental fatigue, depression, and anxiety . Regular exercise also helps you have a good sleep cycle, allowing you to feel energized during the day and rest at night.
Make sure to exercise four to five days a week for 20 to 30 minutes a day. Try to be active and move your body regularly every day. If you suffer from morning fatigue, it is recommended that you start doing physical activity early in the day. If you don’t have time to take full training, at least make sure to stretch, jump on a trampoline, or go for a walk in the morning.
5. Go out to sunbathe in the morning
The exposure to the sun is incredibly important to your overall health . Sunlight can be uplifting for your mood and energizing for your body. Sun exposure helps fill your body with plenty of vitamin D, which is important for increasing your energy levels, and improving your brain health, gut health, immune system, and bone and lung health.
If you suffer from morning fatigue, it is recommended that you expose yourself to the sun early in the day. This is a great opportunity to breathe some fresh air and perhaps also take a short nature walk.
6. Keep an anti-inflammatory nutrition plan
Chronic inflammation can have serious consequences on your body, including severe fatigue and morning fatigue. To completely eliminate morning fatigue from your life and increase your energy levels, it is recommended that you have an anti-inflammatory nutrition plan. This removes refined sugars, refined oils, unhealthy fats, processed foods, junk food, artificial ingredients, and toxins.
You’ll also need to eat plenty of nutrient-dense anti-inflammatory foods, including green leafy vegetables like kale, non-starchy vegetables like cucumber, pepper and celery, herbs and spices like ginger, turmeric, and rosemary, low-glycemic fruits, such as blackberries and lemon, healthy fats, such as avocados, coconut oil and butter … etc.