Low Energy in the AM

9thwardchick

I'm new so forgive me if this topic has already been discussed. I have to take a nap almost every day. I have NO energy, especially in the morning. I drag every morning while getting ready for work. I usually do not eat until I get to work, which doesn't help with the fatigue. Also, I never sleep through the night. I wake up at least 3 times or more every night. Is there anything that I could eat or do in the morning to help fight the fatigue?

No energy drinks for me, I don't like them. Thanks

coliema

I just started working out in the morning, 4:30 AM, and then I get ready for work, make breakfast and lunch and I'm out of the door at 6 AM. I feel much more energetic now that I workout, rather than before! Even if it's a 10-20 minute workout, it helps!

sunshine_gem

I think it's a sleep issue more than anything else. If you're not getting enough quality sleep then that will make you fatigued and sluggish throughout the day. Do you drink a lot of caffeine during the day? Because that can have an effect on sleep. Also look at the sleep environment. Is it cosy, comfortable? Is your mattress comfortable, because if it's not that can definitely be a problem. Try and make sure all you do in your bed is sleep. Don't read, watch tv or eat there. It could be a noise issue so I would suggest earplugs or too much light so I would suggest an eye mask. It could also be worth going to see a dr. It could be a thyroid or hormone issue that can be easily fixed. Hope this helps and good luck!

iWaffle

I feel much more energetic now that I workout, rather than before! Even if it's a 10-20 minute workout, it helps!

Yep, I dislike getting up at 6 am but doing cardio first thing in the morning always makes me more wide awake than a pot full of coffee. Not sure about the not sleeping during the night part. That could be the reason you're not energetic during the day. Perhaps a new mattress. I splurged and got a really nice one this year and while I regret spending the money at times I forget about the $$$ when I go to bed at night and the bed feels so nice and comfy.

Cut out caffeine at night if it's keeping you awake, shoot the dog or the noisy neighbor (I kid, I kid). Try to get a good night's sleep. That's very important.

mommytobrayden

Have you been checked for sleep apnea? That can cause a lot of issues with waking up at night, being tired during the day, etc.

Other than that, I recommend you eat a good breakfast with complex carbs and protein.

And, as hard as it is exercise. It helps to build endurance as well as give you an energy boast.

Good luck!

breezy62037

I would get some blood work done. My friend has the same problem and hers was related to her thyroid.

MeadowSong

Agree on workout--but don't lift within an hour of getting up, if you lift--which I highly recommend, got to get going a bit before you lift. I drink coffee now in first thing and boy that's a help. But I'd see about a check up. Could have low thyroid or other hormonal troubles. Sounds like your blood sugar could be low in the mornings too, which might be taken care of just by eating--not a carb fest, milk or eggs or something non-sweet. Are you having caffeine after four pm??? I used to drink Diet Coke in the evening, convinced it didn't bother my sleep, but it did--I slept but not as well. Now no caffeine after four or five. Are you getting enough exercise? Working out in the evening (not too late, that keeps some people up a while before they can sleep) really helps--you've got to work hard enough to be tired at bedtime. And for some people, TV, while making you sleepy still interferes with good sleep and should be turned off an hour or two before bedtime. I'd say go to the dr and rule out something simple, then work on diet and lifestyle changes--give them a little time to work, and then if you're not good to go, you might go ahead and check with a sleep specialist. But I bet simple changes will do it. God bless you! Hope this is helpful.

cmriverside

Is this something that started when you began a lower calorie diet? You may not be eating enough, or not eating the right foods. You need good, whole foods if you are eating a low cal diet. Lots of lowfat protein, vegetables, fruit, dairy, and healthy fats.

How many calories a day are you eating? Your food diary isn't open for us to see.

And, yeah, fix your sleep problems. Are you under a lot of stress that makes you wake up? Lots of anxieyt, or depression? Or is it one of the things mentioned above. You shouldn't be feeling tired.

newcs

I was the same way until I started working out in the morning. I do the 20ish minute workout on the 30 Day Shred DVD and am done around 6:15am, drink a protein drink (usually 1 scoop EAS Myoplex chocolate + 1 cup of milk...unsweetened vanilla almond [40 calories], coconut [80 calories] or 2% [120 calories] depending on what I feel like and/or my calorie goal). I used to be STARVING by the time I got to work at 9am but now I'm just tolerably hungry and eat my breakfast. I crash in the afternoon less frequently now too. Getting out of bed early enough was an issue but between MFP and checking into my Foursquare to get points on Earndit.com, I find the motivation.

Another idea: are you eating a lot of processed foods? I've been slowly cutting them out over time and it's made a huge difference in how I feel. I'm not sure what it is in them, but I just feel blah and lethargic when I eat much processed food.

beckajw

Is this something new? You need to find out what is keeping you awake at night.

1holegrouper

If you have recently made some significant changes to your diet and/or exercise it can throw your body out of whack (sleep, energy) until things adjust (recovery from exercise, blood sugar levels, etc). This is fairly normal. There are some things that you could adjust to see if they help. For example; try stopping eating earlier in the evening and then start earlier in the morning. Take a look at your workout times and see if their is a better time of day that works for your schedule and your body. Make sure you are taking in enough good nutrients, fibers and proteins. Positive changes we make for our health can sometimes trigger a body reaction that is similar to withdrawl symptoms- especially when done suddenly. At the beginning of a sudden healthy diet we can sometimes overwork our livers a bit which can cause sluggishness as well. Don't worry, your liver and kidneys will catch up with you. If this is the case it is a good but uncomfortable sign for about 3-4 days (Herxheimer effect)

If this is a continued problem I would suggest visiting the doctor to rule out anything serious.

Edit; if you have significantly cut calories but still eat processed foods, especially simple carbs/starches then that is your most likely culprit. Replacing those with veggies, good fats and lean proteins will keep your blood sugar levels from swinging too much and your hunger at bay- this is provided that you are taking in an appropriate amount of calories.

9thwardchick

The extreme fatigue has been going for around the same time I started counting calories. I don't drink coffee anymore. I cut that out months ago because it was keeping me up at night. I noticed a big difference right away. I have heard the sleep apnea theory, so I will check that out. One thing that I am NOT doing is eating enough calories during the day. Even when I don't exercise, I am still under. I keep getting the warning when I complete my daily entry. Yesterday, by the end of the day after an hour of Zumba, I had 717 calories remaining. It was 11 o' clock at night. I couldn't dream of eating that late plus I wasn't hungry. I'll work on this and try to figure this out :yawn: FYI - I totally just woke up from a 35 minute nap.

I REALLY appreciate all of this advice and helpful suggestions. You guys are AWESOME. Much love . . .

cmriverside

The extreme fatigue has been going for around the same time I started counting calories. I don't drink coffee anymore. I cut that out months ago because it was keeping me up at night. I noticed a big difference right away. I have heard the sleep apnea theory, so I will check that out. One thing that I am NOT doing is eating enough calories during the day. Even when I don't exercise, I am still under. I keep getting the warning when I complete my daily entry. Yesterday, by the end of the day after an hour of Zumba, I had 717 calories remaining. It was 11 o' clock at night. I couldn't dream of eating that late plus I wasn't hungry. I'll work on this and try to figure this out :yawn: FYI - I totally just woke up from a 35 minute nap.

I REALLY appreciate all of this advice and helpful suggestions. You guys are AWESOME. Much love . . .

Yeah, try to plan to eat more for lunch and breakfast when you know you are going to go to Zumba in the afternoon or evening.When I worked out at night, I wasn't able to eat much afterwards, either. If all else fails, and you really don't have the time, buy some protein powder, and start mixing it with fruit for a smoothie in the morning for either breakfast or mid-morning snack. It will give you the much needed nutrients you are missing. Once you see how much better you feel by eating enough, you'll be a believer.

Take some nuts to work or school with you.Carry trail mix in your purse. Have potato chips, or yogurt with fruit. Whatever it takes to get your calories up. Once you start feeling better, you can work on fine tuning your actual nutrition. Right now you're running on empty and you're going to wind up sick. Take care of yourself.