If you feel drained during the day, you should not immediately blame the last night for this. Although the low-grade dream might be one of the main reason for having fatigue and not feeling energized enough, there are several other culprits as well. Some of them may appear before you even leave your apartment. 

This is essentially good because you have complete control over your morning habits. Here is how to avoid them in order to feel fresh and energetic all day long.

1. Staying in bed for a little bit longer 

Quite frankly, a lot of people tend to stay in bed after the initial wake up doing nothing but staring at their mobile phone. The first thing – it is not the problem about the phone, but in staying in bed longer than your body needs. The bed is designed for the sole purpose of sleeping. Whenever you continue lying in bed, your brain will get the information that it is time for sleeping and not start your day. It is even worse if you fall asleep again. If those additional ten minutes turned into an hour, you will most likely wake up from REM sleep instead of the light sleep phase from which you would wake up regularly. Waking up from a deep sleep will, as a result, make you feel more tired than someone who was sleeping a lot less than you, but he woke up from the lighter sleep. The conclusion would be to get out of your bed the same moment when you wake up.

2. Not drinking enough water

Dehydration is a condition that occurs when someone loses more fluids than he previously consumed, and therefore disrupts the delicate balance of minerals in the body's fluids. It is a very serious and unnatural condition in which the body's cells are deprived of adequate amounts of water. Dehydration is the main reason for bad breath in the morning. While sleeping, your body absorbs the water you drank during the day. That means you will spend approximately eight hours without filling your body with water supplies. If you do not rehydrate yourself, the energy levels will start falling. Even a minor dehydration will cause fatigue and nervousness. That is why you should drink at least two deciliters of water before you leave your apartment. However, it does not necessarily need to be water. It can be some beverage such as coffee or tea.

3. Taking a shower in the morning

Hot shower relaxes the muscles, washes stress, and calms you down, right? Although it might not appear to you that hot and relaxing shower will wake you up, well, it definitely will. As you sink into a deep sleep, your body's temperature is decreasing, so hot shower right before going to bed will have the same effect as if you are exercising at night. It is a bad idea since the body temperature increases, and therefore it takes more time to cool down and fall asleep. On the other hand, a warm shower in the morning raises the temperature, charging you with energy and awakening you. A cold shower can be a good way to improve the mood of people who suffer from depression while taking a bath in winter reduces fatigue. Although it is not yet very clear what is the ideal temperature for raising energy, one thing is for sure – you should definitely take a shower in the morning. Try to slowly change the temperature of the water until you determine the right one that awakens you.

4. Having the breakfast without carbs

It is a myth that consuming carbs can cause a lack of energy. In reality, your body needs carbohydrates to produce energy. Diets with reduced carbs intake can cause a constant feeling of fatigue and resistance to exercise, unlike those diets that do not include the reduced carbohydrates intake. It is important to watch out what kind of carbs are you eating. Sugary cereals and white bread are not good. However, natural, unprocessed carbohydrates from whole grains of fruits and vegetables are an excellent choice. If your body does not get enough amount of them, your brain will literally steal the energy stored in your muscles. Over time, this causes the loss of muscle strength and metabolic slowdown. As a result, you might feel tired and depressed.

5. Exercising too much

Too much exercise can strain your adrenal glands and stimulate your body to release too much cortisol. This can cause feelings of fatigue, which in turn can last up to a few days. Listen to what your body is telling you and exercise just as much as you will not damage your system. After the exercising sessions, you should be able to wake up the next day and repeat the same procedure without much effort. If you cannot do this, it means you are overexercising, and you should consider changing the workload appropriately. Perhaps it is hard to force yourself into the morning run, walk, or gym, but this will indeed give you the energy that you need for the rest of the day. Moderate exercise will tank up your full body with endorphins that will make you feel good, while at the same time oxygen and other nutrients are feeding your body's cells. Extra oxygen means an extra energy.

6. Staying indoors in front of your computer

If you are one of those people sitting in front of the screen for hours and surfing, then this can also take your energy and make you feel tired. Prolonged computer usage can cause so-called 'Computer vision syndrome.' This may include fatigue, blurred vision, and headache. According to experts, after every 20 minutes of looking at the screen, you should spend at least 20 seconds looking away at the object located a few meters from you. Doing so, you will relax the nerves of your eyes. However, the blue light helps in awakening because it reduces the level of melatonin, a hormone of sleeping. The best source is the sun. It emits vitamin D which is essential for energy. People with a deficiency of vitamin D usually suffer from chronic fatigue. Just by taking this vitamin you will increase your energy. The improvement might not come instantly, but it will eventually regulate the level of energy in your body.