Good Lifestyle

If you have not woken up if the shiny and bushy tails recently, you may be looking for means ofBoost your energy in the morning. And you are not alone: ​​the Sleep Foundation reports that 50 to 70 million adults in the United States haveA sleep disorder- And the way you sleep has an impact on how you wake up. "Sleep plays an essential role in health," explains the American Sleep Foundation (ASA). "A good night's sleep allows the body to recover and leaves youwake up And ready to take the day. ""

The good news? Getting a boost in the morning could be as easy as a pill burst. Here are seven supplements supported by science that can help provide additional help you need to start when you wake up.

Read this then:These are the only 2 supplements that help you live longer, the results of the study.

"Rhodiola is an adaptogenic grass that is known to help stimulate the brain and improve energy levels", advisesDaniel Powers, MS, founder ofThe botanical institute. He describes it as "an ideal supplement to take early in the morning when you need an additional blow".

"Studies have shown that Rhodiola can be used to reduce stress, fight fatigue, increase mental performance and improve physical and mental form and resilience," said Powers.

People usually think of melatonin when it comes to spending a good night's sleep, but the resolution of sleep problems can lead to an increase in energy simply because you finally get the rest you need.

Our bodies produce melatonin by themselves, butUse of a melatonin supplement Can treat insomnia effectively, which affects around 30% of people around the world, explains Healthline. "Chronic insomnia can make you constantly tired and low in terms of energy," said the site, adding that "for people with chronic fatigue syndrome, melatonin supplements have proven to improve concentration and energy While reducing fatigue. "

Read this then:Taking too much this supplement means that your risk of cancer increases, the study says.

Bill Glaser, CEO ofExceptional foods, explains that vitamin B12 helps your body regulate this very important melatonin. "We cannot naturally produce vitamin B12, but it is in many animal products such as clams, beef and eggs, and] affects the formation of red blood cells, maintains bone health and improves The mood by metabolizing serotonin, "he says. "With the daily consumption recommended through food and supplements (when approved by your doctor), vitamin B12 can improve your sleep cycles and help you wake up more energetic."

According to Healthline, "Ashwagandha is one of the most important medicinal herbs in India Ayurveda, one of the oldest medicinal systems in the world". The site notes that Ashwagandha is supposed to increase energy by strengthening your body's response to physical and mental stress.

"In a study, people who have received Ashwagandha have shown significant improvements in several stress and anxiety measures compared to those who have received a placebo," said Healthline. "They also had 28% lower cortisol levels, a hormone that increases in response to stress." The sitealso reports This research has shown that Ashwagandha supplements were "safe [with] a low risk of side effects".

Java fans, delight! "Coffee is by far the best" supplement "to wake you up in the morning," saidsleep expert and researcherJeff Kahn, who explains that coffee blocks adenosine receptors in the brain.

"Adenosine is the chemical of drowsiness that is built as we are awake during the day and emerges at night, as long as we sleep enough," he said. "There is persistent adenosine in the morning, especially if you are deprived of sleep. Coffee can temporarily hide this drowsiness." Just make sure you consume an appropriate amount and your caffeine habit helps and nothurt your sleep habits.

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If you start your day with a cup of Joe doesn't like it, there is always green tea. "For centuries, people have been drinking green tea, not only for health benefits, but also because it is an excellent source of caffeine," saidRachel Scott, Co-founder and doctorNational TASC LLC. "Green tea can stimulate your vigilance immediately, helping you wake up in the morning."AE0FCC31AE342FD3A1346EBB1F342FCB

If you don't have time to prepare a cup, Scott recommends taking a green tea supplement. "The right thing about Green Tea caffeine is that it is released at a constant and slower rate compared to coffee, so you will not feel an energy accident," she adds.

The natural sunlight is "necessary in the morning to strengthen circadian alert signals which are your real source of daily energy," explains Kahn. Unless that, vitamin D supplements are an option. "This is called" Sunshine Vitamin "because your skin does it when you are exposed to the UV rays of the sun", explains webmd, noting that vitamin D can also be found in foods such as fatty fish and yolks 'eggs.

"If you have low levels of vitamin D, this can affect your bone health, increase the risk of certain diseases and cause muscle pain and weakness," explains the site, which also warns people to consult their doctor on the whole gap possible vitamin, as well as dosage supplements. "Supplements can interact with certain drugs such as statins (taken for cholesterol) and steroids," warns WebMD. "Too much vitamin D can also be toxic to your body."