5 reasons you wake up tired: how to feel energized in the morning

Waking up isn’t always the same every day. Sometimes you feel fresh and light, other times even opening your eyes is difficult. The question “I slept well, so why do I feel this way?” is familiar to many. Experts link this to poor nutrition, morning habits, and long-standing routines.

1. You drink coffee instead of having breakfast
No time to eat? Not hungry? Starting the day with just coffee may seem easy, but it’s not the best idea. Coffee gives short-term energy, but it doesn’t last. At the very least, eat something with protein or carbohydrates to provide stable energy throughout the day.

2. Your diet is based only on calorie counting
1500 kcal may be enough, but what are the sources of those calories?

• From healthy carbs and proteins?
  
• Or just from chips and burgers?
  

In the first case, you feel full and energetic. In the second — just heavy and sluggish.

3. “Healthy eating” turns into punishment
Buckwheat and dry chicken breast — sure, they’re healthy. But if you force yourself to eat bland food every day, it leads to mental fatigue and serotonin deficiency. Food should be nutritious and also enjoyable.

4. Late-night meals cause morning fatigue
Experts recommend not eating for 3–4 hours before sleep. If your stomach is active at night, your body won’t rest properly. While others sleep, your digestive system works. Result? Tiredness in the morning.

5. You forget to drink water
Water is essential for all bodily functions. Guidelines:

• 31 ml per 1 kg of body weight for women;
  
• 35 ml per 1 kg for men;
  
• Drink steadily throughout the day.
  

Tea, coffee, juice — don’t count. The most important glass is right after waking up.

How you wake up depends on the choices you made yesterday
Everyone wants to wake up fresh and energized. It’s not magic — just the result of right food, water, and timing.

Start small. Habits form in 21 days. Want a better morning? Start caring for yourself today. Read 'Zamin' on Telegram!