Morning fog: no, we’re not talking the beautiful mist that dangles in the air on a chilly morning. We mean the haze that hangs in the minds of many young professionals (YPs) almost every a.m. If you are one of the many YPs who suffer from low energy, a down mood, and/or a lack of concentration in the mornings, you know that morning fogginess is a huge pain in the ass and can have major effects on work productivity and overall well-being. To help us figure out this common YP problem, we’ve enlisted the help of not one, not two, but three YP pros from the health and wellness field: Dr. Joe Flanders, our fave YP psychologist, Adele Telvin, our go-to nutrition and exercise guru, and Danielle Rogers, our always informative physical therapist. Whether our morning fogginess is due to mental, nutritional, or physical concerns, we’ve got the solutions covered.
Mind of Over Morning
Dr. Joe Flanders, psychologist, professor, and meditation coach extraordinaire, explains that when it comes to waking up our minds, we do so in layers. The brain stem, the layer that controls our most primitive functions like breathing, arousal, and basic movements, may be firing at 6:30 in the morning, he explains, but that doesn’t mean that our limbic system and frontal cortex, the systems responsible for memory, planning, and reasoning, are online yet. “It may take even longer for your frontal lobes to switch on,” he says, “and that’s what I think is going on when we experience that fogginess. The most primitive parts of our brains may wake us up and get us to the coffee machine, but we aren’t fully conscious and cognitively with it yet.”
Dr. Joe’s Solutions:
1. Caffeine is an obvious solution. We know that it activates dopamine neurons in the pre-frontal cortex; in non-geek terms, it wakes up the frontal lobes when they’re trying to sleep in. The problem with caffeine is that it’s a drug and it’s easy to develop a tolerance and dependence on it.
2. Do some exercise. Physical activity really lights up the brain, and your frontal lobes will no doubt get called to action.
3. Do something that involves the five senses. Have a sweet glass of OJ and pay attention to the taste. Go for a quick walk outside and tune into the sights and sounds. Take a warm shower and feel the sensations of the water against your skin. That kind of stimulation will really get your brain working.
Food for Thought
For Adele, certified nutritional practitioner and executive weightless coach, morning fogginess is something she sees frequently among her YP clientele. “They burn the candle at both ends,” she says, “and often don’t nourish the body enough. They feel depleted because of lack of sleep, junk food, too much sugar, too much alcohol, and not enough water.” In addition to sugar, salt, and alcohol, there are other foods, such as too much dairy and too much wheat, that can also lead to foggy mornings. “These foods are more inflammatory and often cause our cells and GI system to become inflamed. When the body is fighting off inflammation, it has to work harder, leading to drowsiness and almost a ‘food-hangover’ in the morning,” she says.
Adele also notes that a lack of exercise can be a reason behind our morning sluggishness. “Lack of exercise will lead to lower energy levels. It’s a double-edged sword for many YPs because when we are tired we don’t want to exercise, but exercise gives us more energy.”
Adele’s Solutions:
1. Get more sleep. Adults need eight hours a night in order to be sharp and sustain mental acuity, especially for YPs with demanding jobs.
2. Eat a clean breakfast to start the day off right and give you sustained energy. Opt for huge protein options in the morning rather than sugary ones. Eggs are an amazing and easy way to get protein in the morning.
3. Drink more water, ideally 8-10 glasses a day for women and 12-14 glasses a day for men.
4. Get moving; even 30 minutes of exercise like walking, biking, and resistance training 3-4 days a week will make a big difference for morning fogginess, and especially for heart health and mental health.
Stomach Sleeper Problems
When it comes to getting restful sleep in the hopes of having clear and energized mornings, physical therapist Danielle Rodgers explains that sleeping position, particularly sleeping on the stomach, can also be a cause for morning fogginess. Having the head turned to end range rotation can put stress through the spine and cause or worsen neck issues. These pains and strains can result in restless sleep, leading to a mixed up circadian rhythm (our natural sleep/wake cycle), and subsequent foggy mornings.
Danielle’s Solutions:
1. Consult a physical therapist for any musculoskeletal conditions that may be disrupting your sleep cycle.
2. Regular physical activity.
3. I’ve also read that a week of camping in a tent can reset your circadian rhythm.
While a lack of energy, muddled mind, and grumpy mood in the a.m. may be of common concern among today’s YPs, we can be thankful that a simple balance of good rest, good food, and good workouts can typically cure most any of our everyday ailments.
#LYNL | (Live Your Notable Life)
Cover photo from: www.stressreliefwizard.org
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