Drinking water as soon as you wake up, eating a good breakfast or going outside helps to recharge your batteries.

Sometimes it’s hard to wake up in the morning, even if you slept well.

However, there are some useful strategies that can help you get rid of morning fatigue and feel energized for the rest of the day, without the need for caffeine.

7 coffee-free ways to recharge your batteries

1. Don’t hit the snooze button. Getting the last few minutes of “fragmented sleep” makes it harder to function in the daytime. Set two alarms: one when you need to get up and the other 90 minutes before.
2. Drink water first thing in the morning. Fatigue is a symptom of dehydration. As soon as you wake up, drink a glass of water. Remember that drinking 6-8 glasses of water throughout the day is recommended.
3. Eat a good breakfast. Combine lean proteins, whole grains, nuts and fruits that are low in sugar. They are absorbed more slowly and prevent drops in energy.
4. Get outdoors. Sunlight increases serotonin levels, which boosts vitality during the day. If you can’t, arrange the shade to allow the light to filter through the window.
5. Active breathing. With your mouth closed, try inhaling and exhaling rapidly through your nose in short, quick breaths as fast as you can.
6. Work out. Getting in touch with nature and exercising helps: norepinephrine, which contributes to feeling awake, and endorphins, which provide a sense of well-being, are secreted.
7. Set a date. Sometimes, what you need to shake things up is something exciting to look forward to. Try letting a podcast, a radio show or a phone call shape your schedule.

This post is also available in: Portuguese (Portugal)