10 Science-Backed Ways to Boost Morning Energy

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