Increase your energy in the morning - simple and scientifically-proven tips.

Updated: Jun 12, 2019


increase your energy

Raise your hand if you want more energy!


I recently attended several masterclasses for increasing your energy. It was quite interesting as most tips are not backed by research (I'm not saying anecdotal evidence is not important, but I think the combo is best, but that's a whole other topic). And these tips use both, but are heavy on the science side. Who can argue with that?!


I'll get right to it...it's all about circadian rhythms (this keeps coming up for me, especially with my cluster migraines. Read my post on that here.) Why are circadian rhythms important for increased energy? Because hormones like cortisol (the energy hormone) and melatonin (the sleep hormone) go up and down throughout the day. If that rhythm is messed up, then your energy is going to be messed up too. (See image below.)


circadian rhythm or cortisol and melatonin
Normal cortisol and melatonin cycle.

So how do you get your circadian rhythm back to normal?


Top 5 tips for increasing your energy by regulating your circadian rhythms:


1. Get bright light every morning within 30 minutes of waking. If you can't get outside, use a seasonal affective disorder (SAD) light. A friend gifted me one and I have it in my bathroom and turn it on while I'm getting ready in the morning. You can also have one at your desk. Just turn it off around 1:00 pm. I have found on days I do not use it, my sleep isn't as good.


2. Stop your "screen" time 2-3 hours bofore you go to bed. The light from your screens (phone, tablet, computer, TV) sends a signal to the brain that it's still day