If your morning coffee is a decades-old habit for you, it could be hard to stop drinking it. There is research on both ends of the spectrum regarding whether coffee is good or bad for you, but the general consensus is that Americans one the whole are over-caffeinated. If you’re looking to reduce your coffee intake or your feeling of dependence on caffeine – even a little – here are some other things you can do that will help you wake up and feel energized in the mornings:

  • Drink a full glass of water upon waking. You might be slightly dehydrated when you wake up, which could be a reason that you still feel tired. Some H2O can help you rehydrate in the morning to start your day off right.
  • Eat smaller meals more frequently, and don’t eat right before bed. If you eat a large, heavy meal before bed time, this could leave you feeling extra drowsy the next morning. Limit your meals in the evening so you wake up feeling fresh.
  • Do a 10-minute stretching or exercise routine in the morning. Exercise – even light stretching or yoga – can increase alertness and mood. Or, if you plan to exercise that day, consider doing it first thing in the morning. One time you shouldn’t exercise is at night before bed, which can interrupt the body’s natural rhythm.
  • Turn on the lights right away. Light is the body’s way of knowing that it is time to wake up because light affects circadian rhythm.
  • Eat something healthy like oatmeal with fresh fruit and nuts for your first meal of the day. Breakfast will keep you from feeling sluggish later in the day.
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