I know the feeling of being tired and lacking energy day after day.
Every morning you wake up to an annoying alarm, groggy, and not wanting to leave what seems to be the most comfortable bed ever created.
The bed is so comfortable and wasn’t that way when you went to bed. It’s almost like angels visited you in the night, blessing your bed into an almost cloud-like sleep haven.
The only force strong enough to get you out of bed is the overwhelming sensation of having to pee!
After deciding if you can hold it to snooze for five minutes longer or not you finally manage to get your feet on the floor.
Stumbling to the kitchen to choke down some coffee from the wonderful Mr. Coffee machine that was a Walmart special, you catch a glimpse of the clock. What horrible people do you work for that make you get up at this hour?
As you sit in the darkened silence of the early a.m., you sip your coffee and wonder what life choices led you into the workforce.
I can’t help you escape your job but I can help you have more energy.
I’m naturally a night owl but my work has me wake up at 4 a.m. In order to Survive, I’ve created an early morning wake up strategy which I’m sharing today.
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How to have more energy without spending a lot of money
Adjust your sleep schedule
I’ll be the first to agree, people are not meant to wake up early or to an alarm!
We are meant to wake up naturally as the sun comes up. None of us should be waking up in the 4 to 6 a.m. time frame but unfortunately, we have to work.
It’s funny, jobs make you exhausted beyond belief. You need an alarm clock just to wake up from the exhaustion your job places on you.
Your body goes through cycles of deep sleep and periods of lighter sleep. It’s nearly impossible to wake up happy when you awaken from deep sleep.
The goal is to try and wake up during a light sleep cycle.
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How to wake up in a light sleep cycle
I start finding my light sleep cycle by figuring out the time I want to wake up. In my case, I need to wake up at 4 a.m. to get ready for work.
Most adults need anywhere from 7 to 9 hours of sleep.
I would like to shoot for 8 hours of sleep which means I need to go to bed at 8 a.m. I get home at 6 p.m. each night so this gives me 2 hours for myself. It’s not ideal, but that’s the situation.
Turns out trying to wake up after 8 hours of sleep feels like someone gave me a strong sedative. I gave 8 hours of sleep a try for about a week straight, but I’m waking up too groggy.
It would appear that sleeping for 8 hours is right in the middle of my deep sleep cycle.
I could try and sleep for 9 hours and see if I’m coming out of my deep sleep cycle. However, that means I would have to go to bed at 7 p.m.
That isn’t very likely since I get home at 6 p.m. One hour isn’t enough time to eat, do chores, and get ready for bed.
Alternatively, going to bed at 9 p.m means I get to stay up for an extra hour. However, I would only get 7 hours of sleep.
I tried 7 hours of sleep each night for a week and had great results! I wake up each morning refreshed and without feeling groggy.
Sometimes less sleep is better, especially when it means waking up during your light sleep cycle.
Have a consistent sleep schedule
You should go to bed and wake up at the same time every day in order to have a consistent energy.
Your body has the wonderful ability to adapt to a routine. If you start to consistently wake up at a regular time, your body will adapt. It will become gradually easier for you to wake up because that’s what your body is expecting.
However, you need to have strong willpower because hitting the snooze doesn’t help. The snooze button only messes with your bodies routine, saying it’s ok to wake up later.
Unfortunately, a consistent sleep schedule means waking up at the same time on the weekend. I know early weekend mornings doesn’t sound like fun but your body will adapt.
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Wake up to a light alarm
Remember, your body is supposed to wake up with the sun coming up. Unfortunately, most of us have to wake up in the pitch black of early morning.
One of my favorite products that help me wake up each morning is a light alarm. The light alarm mimics natural daylight and gradually gets brighter until my alarm time.
I like to sit in bed and watch the light until I’m feeling energetic enough to leave the bed.
Seeing light actually signals our brains to wake up. You know, like when your mom would flip on the lights to wake you up?
If I’m being honest, I don’t think I could wake up at 4 a.m. consistently without my light alarm.
It wasn’t until I was an adult that I began to fully understand why people loved tea so much. Not only is tea a tasty drink, but it has benefits as well!
Different tea leaves have different properties that can affect the body. I knew I could use tea to have more energy once I saw how different teas affected me.
In the morning: green tea
I start off every morning by having green tea. Not only does green tea have amazing benefits, but it also has enough caffeine to replace your coffee.
I like to think of green tea as a cleaner version of coffee. When I drink green tea my energy levels are boosted and I feel better than when I drink coffee. I’ve made the switch to green tea and haven’t looked back.
At night: sleepy time tea
Tea is the perfect thing to help calm and relax after a long day at work.
I drink sleepy time tea as part of my nightly routine. Sleepy time tea is a special blend of tea leaves designed to help you get restful sleep at night.
What I like about sleepy time tea is that it doesn’t leave me groggy the next morning like chamomile. I sleep like a rock after drinking sleepy time tea!
I would highly recommend sleepy time tea if you are struggling to sleep at night. Personally, I drink Celestial sleepy time.
Take your B vitamins
B vitamins are my secret weapon for energy and part of why I’m super energetic all day.
Most of us have a problem absorbing B vitamins, meaning you aren’t getting enough. Lacking B vitamins means you aren’t operating at your full potential and are probably lacking energy.
I decided to give B vitamins a chance. I purchased a B Complex, Methyl B12, Hydroxy B12, and Adynosil B12.
My productivity levels skyrocketed after taking the B vitamins on a regular basis!
My productivity levels increased at work for which I was recognized multiple times. I also managed to get more done around the house.
Taking the B vitamins was like unlocking a newer more productive version of myself. If you are struggling with energy then I highly recommend B vitamins.
Recommended B vitamins
Depending on your budget, start with an Activated B complex. If you can afford it, add in the Methyl B12. Finally, if you can afford more than the B complex and Methyl, add in Hydroxy and Adynosil B12.
Here are the vitamins I take on a daily basis to maintain significant productivity levels.
Swanson Activated B-Complex
Swanson Methylcobalamin B12
Swanson Hydroxycobalamin B12Click to tweet! If you like this article, please share it!Click To Tweet
Stop drinking so much caffeine
I’ll admit that I love caffeine. It would be fun to drink coffee and soda all day long, but it isn’t good for you.
Caffeine is good for a quick burst of energy, but too much will affect your long-term energy. It’s always a good idea to limit your caffeine usage and stop after 2 p.m.
Limiting your caffeine will help you get better sleep at night, resulting in more energy.
Your body also gets used to the amount of caffeine you consume. You might start out drinking a cup of coffee every day, but eventually, you’ll stop feeling as energized. Pretty soon your one cup becomes two cups and you’ll start to struggle with energy again.
Exercise more frequently
One of the things I struggle with the most is getting enough exercise. However, one of the best things you can do for your energy is exercise.
Exercise has a ton of great benefits, but most interesting is exercises effect on people with depression. People with depression who start exercising tend to report as less depressed and feeling better.
I understand the demand of work makes exercise a burden. However, if you are truly looking to increase your energy levels, consider finding a way to exercise.
Eat smaller meals more frequently
Putting away a large meal can feel extremely satisfying. However, eating a large meal tends to make us feel sleepy.
When we feel sleepy we overcompensate by consuming more caffeine or taking naps. Both of which affect our overall sleep at night and should be avoided.
Eating smaller more frequent meals is the key to portion control and longer lasting energy.
Our bodies are made up mostly of water and most of us aren’t drinking enough water. Most adults are walking around dehydrated which is a huge problem.
When you’re dehydrated you don’t operate at full capacity and your mental ability starts to decline. Activities take you longer and your focus is non-existent.
If you aren’t drinking enough water, start tracking your consumption or drink tea. Drinking more water is a simple change that could result in more energy.
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