Editing 10 Science-Backed Ways to Boost Morning Energy

{{Knowledge
|format=Tips & Tactics
|topics=Routines, Health, Sleep, Wellness
|categories=Stay Healthy
|description=Simple, research-proven strategies to feel more energized and alert when you wake up.
|featured=No
|subtitle=Start Your Day with Peak Performance
|author=
|original_title=
|original_source=
|url=
|image=
}}

== Preparation (Night Before) ==
1. '''Set a consistent bedtime''' - Go to bed at the same time every night to regulate your circadian rhythm
2. '''No screens 1 hour before bed''' - Blue light disrupts melatonin production
3. '''Keep bedroom cool (65-68°F)''' - Lower temperature promotes deeper sleep

== Upon Waking ==
4. '''Drink 16-20 oz of water immediately''' - Rehydrate after 6-8 hours without water
5. '''Get 10 minutes of sunlight''' - Natural light signals your brain to stop producing melatonin
6. '''Do 5 minutes of movement''' - Light exercise increases blood flow and releases endorphins

== First 30 Minutes ==
7. '''Eat protein within 30 minutes''' - Stabilizes blood sugar and provides sustained energy
8. '''Take deep breaths''' - 4-7-8 breathing technique increases oxygen to the brain
9. '''Listen to upbeat music''' - Increases dopamine and motivation

== Avoid These Energy Killers ==
10. '''Don't check your phone for the first 30 minutes''' - Prevents cortisol spike from stress/overwhelm