Others have mentioned some great advice in the thread. Dr. Andrew Huberman discusses morning routine in a lot of his podcasts, and some of the simpler "hacks" he mentions for improving it are based purely on biology and what your brain needs to wake up:Expose your eyes to sunlight as soon as possible. This means actually going outside, it's not the same to just have the light filtering through your windows. Ideally, anywhere from 10-30 minutes in the morning of exposure. Even if there's cloud cover, the photons reach your eyes and it's critical for regulating your circadian rhythm. If you wake up before the sun, turn on bright lights around your home, but get outside as soon as it's an option.The moment you wake up, drink a whole glass of water. Ideally, prepare a glass of room temperature water with a half teaspoon of iodized salt in it. Not only does the water serve as a system shock that helps to wake you up, but the electrolytes/iodine are needed for brain function.Getting enough sleep is obviously critical in the first place, there's no workaround for this. The number is different for everyone, but a good way to avoid the "corpse" feeling is the 90-minute rule. Since your cycles last 90 minutes, you'll feel much worse if you wake up in the middle of one. So aim to wake up at the end of those particular intervals to feel more refreshed: e.g. 6 hours, 7.5 hours, or 9 hours.If you must eat breakfast, try to avoid foods with a high gycemic index, they can give you that insulin spike that is accompanied by a subsequent grogginess. Same goes (maybe even moreso) for lunch to avoid feeling tired in the afternoon.Avoid coffee/caffeine in general for the first 60-90 minutes after waking up. Adenosine has built up in our system as we sleep (making us feel drowsy) and caffeine blocks it's effects. But by allowing it to reduce naturally for a period before introducing caffeine, we aren't disturbing our circadian rhythm as much as if we take caffeine right in the morning when it's at its peak.Exercise in the morning definitely serves to wake you up, energize you for the day, and put you in a good position to fall asleep easily at night. It's not always easy depending on your schedule.
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As someone with multiple disabilities where fatigue in general is a problem, this has proven a constant issue. Never found a perfect solution, but a few things help - though obviously my strategies are more convoluted than others may need.- I put my phone in a padlocked bag at night with the key in the kitchen, so I have to get out of bed to be able to turn it off. Exercise clothes are also placed next to the bed, so that they are what I put on when getting up to receive the key.- Additionally, to dismiss the alarm, I need to walk 100 steps. That combined with the above is often sufficient to push through the initial dead weight feeling and build some momentum.- I have a coffee machine next to where I place the key that has a timer so a cup of coffee is ready at the same time my alarm goes off.- I have a wake-up light next to my bed and use a SAD light when eating breakfast / checking the news.- I use Routinery, where you setup a morning routine and time it takes to do each task. I do though give myself generous amount of time to do each step so I am not creating unnecessary stress. That way it helps keep me on time, but also as it shows a time the routine will end, let's me know that I still have time for tasks that are more enjoyable or beneficial if I am running behind. Previously, I'd often get so stressed that any delay caused by feeling like a corpse meant I had to give up on doing things that help waken me up and provide benefits throughout the day - such as eating breakfast and exercising. Now I can check the end time, make on the fly adjustments or only dismiss 1-2 tasks, where even if I don't do 30 minutes exercise I can find the time for 10.- Religious sleep routine. I have an alarm before I go to bed, where I then have another rouinte in Routinery for setting everything up for the next day and preparing to go to sleep. Then I have another alarm 5 minutes before I should be in bed.A big thing though is getting balance between things that help build momentum and not putting unnecessary stress on yourself - that can kill motivation and prolong doing the things that can help you feel less dead.
- No location available
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Others have mentioned some great advice in the thread. Dr. Andrew Huberman discusses morning routine in a lot of his podcasts, and some of the simpler "hacks" he mentions for improving it are based purely on biology and what your brain needs to wake up:Expose your eyes to sunlight as soon as possible. This means actually going outside, it's not the same to just have the light filtering through your windows. Ideally, anywhere from 10-30 minutes in the morning of exposure. Even if there's cloud cover, the photons reach your eyes and it's critical for regulating your circadian rhythm. If you wake up before the sun, turn on bright lights around your home, but get outside as soon as it's an option.The moment you wake up, drink a whole glass of water. Ideally, prepare a glass of room temperature water with a half teaspoon of iodized salt in it. Not only does the water serve as a system shock that helps to wake you up, but the electrolytes/iodine are needed for brain function.Getting enough sleep is obviously critical in the first place, there's no workaround for this. The number is different for everyone, but a good way to avoid the "corpse" feeling is the 90-minute rule. Since your cycles last 90 minutes, you'll feel much worse if you wake up in the middle of one. So aim to wake up at the end of those particular intervals to feel more refreshed: e.g. 6 hours, 7.5 hours, or 9 hours.If you must eat breakfast, try to avoid foods with a high gycemic index, they can give you that insulin spike that is accompanied by a subsequent grogginess. Same goes (maybe even moreso) for lunch to avoid feeling tired in the afternoon.Avoid coffee/caffeine in general for the first 60-90 minutes after waking up. Adenosine has built up in our system as we sleep (making us feel drowsy) and caffeine blocks it's effects. But by allowing it to reduce naturally for a period before introducing caffeine, we aren't disturbing our circadian rhythm as much as if we take caffeine right in the morning when it's at its peak.Exercise in the morning definitely serves to wake you up, energize you for the day, and put you in a good position to fall asleep easily at night. It's not always easy depending on your schedule.
- No location available
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As someone with multiple disabilities where fatigue in general is a problem, this has proven a constant issue. Never found a perfect solution, but a few things help - though obviously my strategies are more convoluted than others may need.- I put my phone in a padlocked bag at night with the key in the kitchen, so I have to get out of bed to be able to turn it off. Exercise clothes are also placed next to the bed, so that they are what I put on when getting up to receive the key.- Additionally, to dismiss the alarm, I need to walk 100 steps. That combined with the above is often sufficient to push through the initial dead weight feeling and build some momentum.- I have a coffee machine next to where I place the key that has a timer so a cup of coffee is ready at the same time my alarm goes off.- I have a wake-up light next to my bed and use a SAD light when eating breakfast / checking the news.- I use Routinery, where you setup a morning routine and time it takes to do each task. I do though give myself generous amount of time to do each step so I am not creating unnecessary stress. That way it helps keep me on time, but also as it shows a time the routine will end, let's me know that I still have time for tasks that are more enjoyable or beneficial if I am running behind. Previously, I'd often get so stressed that any delay caused by feeling like a corpse meant I had to give up on doing things that help waken me up and provide benefits throughout the day - such as eating breakfast and exercising. Now I can check the end time, make on the fly adjustments or only dismiss 1-2 tasks, where even if I don't do 30 minutes exercise I can find the time for 10.- Religious sleep routine. I have an alarm before I go to bed, where I then have another rouinte in Routinery for setting everything up for the next day and preparing to go to sleep. Then I have another alarm 5 minutes before I should be in bed.A big thing though is getting balance between things that help build momentum and not putting unnecessary stress on yourself - that can kill motivation and prolong doing the things that can help you feel less dead.
- No location available
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