Early mornings aren’t everyone’s cup of tea, and some of us really struggle (I’m speaking from personal experience here), especially in our modern society. The bright lights/screens, fast-paced and stressful work environments, processed food and drinks we consume, and the many more things that can add to the list of reasons why we are exhausted in the evenings and then fatigued the next morning.
As a teenager, the exhaustion from stress, hormonal imbalances, and health concerns took its toll on me. I struggled almost every morning to get up for school and then found myself completely exhausted that evening. I was that kid that would stare out the window or fall asleep on their desk because mentally and physically I was exhausted. I’m now what you would call a ’morning person’ and struggle with later nights (which younger me would not believe). I naturally wake up between 4:15 am and 7:30 am, unless I’ve had an extremely late night or massive day beforehand; my body naturally wakes up between these times. I used to think this was an extremely early and unrealistic time to start your day, but now I realise it’s actually very normal and natural.
Now yes, the fact that I work a job that needs me to be up by 4:30 am in the morning has had a massive impact on my sleep schedule and when my body wakes up, but after a few months of tracking when my body naturally wakes up, I still found myself up between these times and actually being able to function during the day with minimal fatigue.
I have been able to balance out hormonal imbalances and heal my gut and adrenals, which play a massive part in how I function and feel overall during these early mornings, but there was a time before I saw my naturopath or had any testing or was taking specific supplements when I was functioning great. I was up early, energised, and sleeping perfectly, and some of these herbs and practices are what really helped, and I still use today to give me a boost in the morning.
I’ve listed below my favourite teas/herbs/products and practices and will link where to buy them from!
* I want to make clear that I still have ups and downs with energy and fatigue from time to time; sometimes that’s just a part of life and different seasons, so don’t be harsh on yourself if you don’t feel energised all the time and do feel fatigued; it will come and go. Be gentle on yourself and listen to your body. Sometimes this is also our body just letting us know we need a break or that something’s a little off, and sometimes it’s simply the effects of life and work.
Herbs and Teas for Mornings
Matcha tea/latte and green tea
I start almost every morning off with my matcha latte, and it’s the best. I’d say it’s my comfort food at the moment, and so if I run out or can’t find the organic kind, I revert to traditional green tea, which tastes just as good. I drink it iced or hot depending on the day and what time I’m drinking it (some days I even have two).
Matcha is a finely ground powder form of green tea. It’s made from tea leaves that are grown in the shade. This is what gives matcha its bright green colour and strong flavour.
Green tea contains vitamin C, magnesium, zinc, selenium, and chromium.
While containing these essential vitamins, green tea also boosts energy levels as it contains a small amount of caffeine, making it a natural stimulant and an antioxidant. Green tea has the least amount of caffeine out of coffee and black tea and therefore is my go-to morning drink.
Moringa Powder
The moringa, or drumstick tree, is a fast-growing, drought-resistant tree that is known to be one of the most nutrient-dense trees in the world. It’s known to produce large fruit, but more recently it’s been well known for its leaves. The leaves, when dried, turn into Moringa powder. A green powder that’s nutrient and antioxidant.
It contains potassium, vitamin C, calcium, iron, protein, and amino acids.
It’s known to help with building and repairing muscles as well as reducing blood sugar and cholesterol. It’s also an anti-inflammatory.
I used to take this every morning in a glass of water and would feel amazing. I would feel awake; my stomach was settled, and I had so much energy. My skin improved greatly after taking it consistently for a month, and I honestly just love using it. It tasted similar to wheatgrass, so I didn’t mind the taste.
During my moringa phase, I also started taking liquorice root. This is one of my favourite herbs.
Its used for increasing energy, healing the skin, healing the gut lining, improving digestion, increasing blood flow, balancing hormones, improving mood, Reduces stress in the nervous system, balancing blood sugar and detoxifying organs.
I took liquorice root consistently for around 2-3 months alongside my moringa powder, and honestly, I felt the best I had in years (this was even prior to seeing my naturopath). I was jumping out of bed for work some mornings; I was well rested and super energetic during the days, and it helped with my sugar cravings. My mood seemed to level out, and I did see some improvement with PMS symptoms. I love these herbs so much, and I honestly will be using them again when it starts to cool down again. Plus, this herb tastes like a lolly, so it makes it that much better!
A beautiful herb that is so enjoyable to drink, especially in the morning. While peppermint has mild stimulating effects on the nervous system, it’s so good for your digestive tract and cooling your body temperature down first thing in the morning. I loved this herb as a tea, especially with liquorice root; the two together are so good for balancing cortisol. It was so refreshing and soothing, allowing my body to wake up slowly but helping with digestion and helping to calm and cool the body.
Dandelion leaf and root
Dandelion root is stimulating to the digestive tract and liver. It’s used to help cleanse toxicity and as an alterative for chronic inflammatory conditions like eczema, gastritis, acne, arthritis, etc.
The roots are used as a mild laxative and help with the removal of metabolic waste.
The leaves are a diuretic and help with cleansing the bladder, stimulating digestion, producing digestive enzymes, and increasing bile flow.
Now dandelion doesn’t contain any caffeine but does contain vitamins A, B, and C, as well as minerals: potassium, iron, calcium, zinc, copper, cobalt, nickel, and sodium.
Due to the high amounts of vitamins and minerals such as zinc, copper, and iron, this is why (besides its bitter taste when roasted) it is used as a coffee substitute. To help stimulate your organs and provide you with the needed nutrients for the day ahead.
Black tea is probably the best-known coffee substitute, although it still contains 2%-4% caffeine. I have drunk black tea many times in the morning (especially during winter) to help me wake up. Now why drink black tea instead of coffee if it still has caffeine? Because black tea contains antioxidants and is known to help fight inflammation and help boost the immune system.
I have found that if it’s drunk in high amounts, it can have similar effects to caffeine, where it can cause you to crash all of a sudden. So, one cup a day is more than enough, and for someone like me, who always needs more than one cup, I opt for decaffeinated black tea. It still has the same medicinal benefits but has been prepared so that the tea’s caffeine content is much lower, sitting around the 2% or less mark.
Morning practices
Dry Brushing
I love, love, love dry brushing. I either do it first thing when I wake up or right before I have a shower at night.
It has CHANGED my life. It has helped improve blood circulation and drain the lymphatic fluid in my body, resulting in definition all over, reduced bloating/puffiness, a reduction in excess fat, and improved digestion. It has also helped with strengthening tissue and exfoliating my skin, which has left my skin soft and glowing all over.
I’ll attach instructions and a visual below to show you the best way to dry brush your entire body.
Many people use a couple of drops of body oil on their dry brush (especially on people who have drier skin) before starting. I generally don’t use anything; I just go straight in.
How To Dry Brush.
Many people use a couple of drops of body oil on their dry brush (especially on people who have drier skin) before starting. I generally don’t use anything; I just go straight in.
1. I start by opening the lymph nodes around my body.
I give a gentle massage in circular motions 5-10 times behind my knees, on either side of the front of the groin, in the armpits, and on the neck.
You can follow the diagram below on where to massage.
2. After opening the lymph nodes, I begin with the dry brushing. I start by dry brushing the bottoms of my feet and the palms of my hands.
3. I use long stroking motions from my feet up towards major lymph nodes and the heart. Stopping at joints and lymph nodes to repeat 3 circular motions.
4. With my stomach, I brush upwards and finish with 3-4 circular motions on my abdomen to help stimulate my gut and digestion.
- My face is done last, and I use a smaller and slightly softer dry brush for this section. I start with circular motions in the centre of my forehead and then down towards my neck. You can follow the diagram below to help you out.
7. I always end my face dry brushing with 5 strokes up and down on either side of my neck and behind my neck.
That’s it! It sounds complicated when you first start, but when you get into the flow and it becomes a regular part of your routine, it’ll be easy. 😉
Stretching/lymphatic drainage exercises
Stretching and lymphatic drainage exercises are perfect options to help you wake up in the mornings and give you energy. This simple practice helps to release any stiffness of the muscles and joints, improves blood flow, causes lymphatic drainage, increases mobility, and helps with dopamine production throughout the day.
I don’t have a specific routine, and my stretches/exercises have been collected from numerous people/experiences, and it can change depending on how my body is feeling/where I am, etc. A few of my stretches/exercises that I do incorporate are:
Standing Floppy arm twist, arm circles, cross-body arm swings, alternating kicks, spinal flexion, deep squat, and hip circles.
I have been doing this for some time and prefer a lot of movement in my morning routine, but for you I’ll attach some images to give you an idea of some simple and effective stretches/exercises.
It’s something you should personalise to your body and never push yourself to do something that you don’t feel comfortable doing.
Grounding
Grounding is the simple practice of getting outside first thing in the morning. Standing with bare feet on grass or natural ground to help wake up your natural senses, stimulate your brain, and stimulate your nervous system.
*If you are able to get some sunlight, I recommend that as well. The sun is so, so good for us, and getting even 10 minutes can have the biggest impact on your day and health.
What I try to avoid
Screens within the first 30 minutes of waking
The blue light from screens first thing in the morning can be one of the worst things to start off your day and can completely mess with your dopamine for the day. Upon waking, our brains transition from a light sleep state (Theta) to a relaxed waking stage (Alpha) and then to our awake phase (Beta). When we look at a screen or turn on really bright lights the second we wake up, we cause our brainwaves to fire up and jump from theta rather than allowing our brain to slowly wake up and naturally transition into this waking phase. During this time, our subconscious is in a more programmable state, meaning that any content you consume can have a greater impact on your mindset throughout the rest of the day. It can also mess with your dopamine throughout the day. This sudden firing of the brain can also affect your nervous system, not allowing it to properly wake up and in return spike your cortisol levels. Which can later result in anxiety, fatigue, and higher stress throughout your day.
Skipping breakfast
Now I don’t want to speak on behalf of everyone because this isn’t the case for everyone. I don’t love the idea of skipping breakfast anymore, especially if I want an energised day. I used to off and on skip breakfast just because I wasn’t hungry, and at one point I was trialling intermittent fasting, but after realising my adrenals were struggling and cortisol was my main issue, I don’t skip it anymore. Especially if you’re a young woman, I don’t believe skipping breakfast is the best for your hormones or cortisol levels. Now in saying that, I don’t believe you need to be eating a massive meal every morning either. As long as you’re having something within 1 hour after waking, you’ll feel a lot better. Protein is the ideal breakfast, especially for balancing hormones and supporting the majority of your organs by giving you the proper nutrients. However, even for myself, I need to switch it up, and so it’s good to never limit yourself too much and allow yourself to be flexible. I’ve seen a massive improvement in my energy throughout the day just from this simple step. Some mornings it’s just a smoothie, and other days it’s a big breakfast, but as long as I have something within that first hour, I feel so much better throughout the day and don’t find myself fatigued and excessively hungry like I used to.
I’ve listed my favourite high-protein breakfast options below. I always try to shop or grow organic, and if I can’t, I just get the cleanest options I can find.
Eggs on Toast
- Eggs organic
- Seed bread/gluten-free bread or buckwheat wraps
- Avocado (the best healthy fat to start your day off)
- Sprouts
- Sauerkraut
Chunk Peanut Smoothie
- Peanut butter (the brand I buy)
- Medjool Dates
- Hemp protein powder (buy:
- Flaxseeds (from any health food or organic store)
- Maple syrup
Buckwheat Protein Pancake Mix
I make up a 1-litre mason jar for the mix and store.
For cooking, I add 4 tbsp of mix to a small bowl with 1 egg and 3 tbsp of almond milk.
*To make pancakes a little extra fluffy, I sometimes add 1 tbsp of apple cider vinegar.
- Buckwheat Flour – 3 cups
- Protein Powder – 1 cup (My favourite is RAW Choc Caramel plant-based protein powder.)
- Coconut sugar – 1/2-1 cup
- Baking soda – 1 tsp
- Baking Powder – 1 tsp
- Choc Chips – 3/4 cup (I use Noshu dairy and sugar-free choc chips)
Smoothie Bowl
- Frozen fruit (I always try to go for organic) 1 1/2 cups
- Hemp protein powder – 2 tbsp
- Almond Milk – 1/4 cup
- Coconut Cream – 3 tbspToppings:
- Flaxseeds/chia seeds or just any seed mix
- Peanut butter or almond butter
- choc chips
*I really just use whatever I have on hand for toppings, but the list above is generally what I use.
That’s pretty much all I have for breakfast. I like to have the same things, and I usually do enjoy them. I hope this is some good inspiration for you all on how to have a higher protein breakfast!
I hope this can help anyone out there who’s looking to get more energised in the morning and improve their day by getting rid of or improving the midday fatigue crashes. I’ve personally found these practices, herbs, and foods to really help not only with energy/fatigue but also with mental clarity/mood regulations and dopamine throughout the day! Which has been such a positive change in my life, and I hope some of you can experience the same.
Below I’ve linked my tea brand, where you can buy herbal tea blends! I’ve also linked a few of the products I missed above. 🙂
Herbs and Teas:
https://restoreherbalteas.com/
Moringa Powder
Products/Health foods:
Dry Brush
I recommend looking in your local health food store or grocery store for dry brushes.
Protein Powder
https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwjDzPXQuoCLAxVsHoMDHbEvESYYABAHGgJzZg&co=1&gclid=EAIaIQobChMIw8z10LqAiwMVbB6DAx2xLxEmEAAYASAAEgKwNPD_BwE&ohost=www.google.com.au&cid=CAASJuRow1Kcg8LdjtYsmtuJy5-GqXOBGIH_jqVlWRnJOG1FK8Zjtwo9&sig=AOD64_1zL5PiWzKiRHa6YAJO66OHeH7vRQ&q&adurl&ved=2ahUKEwi97vHQuoCLAxW_SGcHHb8dHg0Q0Qx6BAgOEAE
Organic Hemp Gold Protein Powder – 900g
Seed Bread
https://purelifebakery.com.au/product/five-seeds/
Buckwheat Wraps
http://www.ancientharvest.com.au/
Sauerkraut
https://www.peaceloveandvegetables.com.au/shop?gad_source=1&gbraid=0AAAAAom7Uy6ar9tUCOTkghIvKpnlg2nDs&gclid=EAIaIQobChMI_dbD3bmAiwMVLatmAh1AOy9gEAAYASAAEgKaKvD_BwE
Choc Chips
https://noshu.com/au/products/choc-chips-melts/choc-baking-chips/
