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By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing worse than waking up feeling groggy, and just as tired as you were the night before. I mean, isn’t your sleep at night supposed to make you wake up feeling refreshed and revitalized? When we wake up feeling drained and less than energetic, often we resort to caffeinating ourselves and hoping for the best. But, caffeine and hope aren’t our only options!

Here are some other tips you might consider trying to avoid that morning grogginess.

According to Dr. Raphael Vallat, there are three important steps to take in order to wake up feeling refreshed the next morning.

1. Choose breakfast wisely

We all know that breakfast is an important meal that provides you with the energy to start your day. But, what you choose to eat matters. Dr. Vallat says that a breakfast comprised of sugary, simple carbohydrates actually works in reverse, making you more tired rather than giving you that morning boost of energy. Instead, he suggests opting for a breakfast that is made of complex carbohydrates to give you a lasting source of energy first thing in the morning.

2. Increase exercise amount and intensity

Dr. Vallat notes that there is a linear association between exercise and alertness the next morning. So, getting a good workout completed the day prior has a big impact on waking up refreshed the next morning. Additionally, he says that increasing the amount or intensity of your exercise helps to pack an even bigger punch on your alertness the following day.

3. Wake up later

While waking up later in the morning doesn’t always work with school or work schedules, it does have some benefits when it comes to feeling awake the next day. This is because it places you on the upswing of your circadian rhythm. But, because it isn’t as practical, Dr. Douglas Kirsch says that just staying on a consistent sleep and wake schedule can also provide you with a more refreshed feeling the next morning.

So, if you’re tired of waking up with that sluggish feeling, try out some of these tips in the morning and the night prior and help yourself beat that grogginess!

For more sleep articles, check out the following from Fill Your Plate!

• Teen Sleep Times Linked to Being Overweight or Obese – Fill Your Plate Blog
• How To Adjust Your Workouts for Improved Sleep – Fill Your Plate Blog
• Fill Your Plate’s Collection of Sleep Articles – Fill Your Plate Blog
• Can’t Sleep at Night? – Fill Your Plate Blog