How to STOP Waking Up Tired in the AM | Summary and Q&A

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May 15, 2023
by
Dr. Eric Berg DC
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How to STOP Waking Up Tired in the AM

TL;DR

Changing your diet, practicing intermittent fasting, and optimizing sleep environment can help combat morning fatigue and improve overall energy levels.

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Questions & Answers

Q: How does a diet high in carbohydrates and sugars contribute to morning fatigue?

When you consume high amounts of carbs and sugar, your brain becomes insulin resistant, depriving brain cells of fuel and leading to feelings of fatigue and brain fog. By switching to a protein-based breakfast and reducing carb intake, you can prevent this insulin resistance and improve morning energy levels.

Q: Can intermittent fasting help with morning fatigue?

Yes, practicing intermittent fasting, such as having your first meal at noon and avoiding food close to bedtime, can improve sleep cycles and reduce morning fatigue. This allows the body to burn fat for energy instead of relying on carbohydrates.

Q: How can optimizing the sleep environment improve morning energy levels?

Ensuring your sleep environment is free from electromagnetic fields, limiting exposure to blue light from devices, and practicing nasal breathing during sleep can enhance sleep quality and help you wake up feeling refreshed.

Q: How does exercise contribute to reducing morning fatigue?

Exercise helps flush out stress hormones like adrenaline and cortisol, increases stress tolerance, and promotes deeper sleep. High-intensity interval training and long walks are particularly beneficial for improving sleep quality and morning energy levels.

Q: Can adjusting sleep temperature and investing in a good mattress help combat morning fatigue?

Maintaining a cooler sleep environment and investing in a quality mattress can improve sleep quality, allowing you to wake up feeling better rested. Opening a window for fresh air and ensuring proper nasal breathing can further enhance sleep quality.

Q: How can vitamin D supplementation help with jet lag?

Taking a high dose of vitamin D (around 30,000-40,000 units) can help reset the internal clock in your brain and alleviate symptoms of jet lag, allowing you to adjust to a new time zone more easily.

Summary & Key Takeaways

  • Fatigue in the morning is often caused by a diet high in carbohydrates and sugars, leading to insulin resistance in the brain and lack of fuel for brain cells.

  • Switching to a protein-based breakfast and reducing carb intake throughout the day can improve energy levels and reduce cravings.

  • Practicing intermittent fasting, optimizing sleep environment, and maintaining a healthy lifestyle can further enhance sleep quality and combat morning fatigue.

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