With getting yourself ready, caring for pets and kids or juggling before-work chores, you're packing in a lot of activities in the morning. Lighten the load by preparing breakfast and lunch the evening before. When all you have to do is grab your meal and go, you're less likely to skip breakfast because you're in a rush and you'll avoid grabbing unhealthy fast food for lunch.  Keep your energy levels high. The energy you got from eating dinner the night before is depleted by morning. Eating a high-fiber breakfast stabilizes your blood sugar, which helps you feel energized and more focused. You need energy for maximum motivation in the morning and all day long. Avoid refined carbohydrates such as doughnuts because they create a blood sugar spike and then a crash.  Keep your breakfast simple and nutritious. Boil eggs and refrigerate so they're handy for busy mornings. Enjoy a hard-boiled egg with an English muffin and a banana for a balanced breakfast. Another option is to cook oatmeal overnight in a crockpot. Enjoy hot oatmeal and fruit in the morning and refrigerate leftovers for a quick breakfast the rest of the week. Pack a balanced lunch. Use a wide-mouthed mason jar to make a high-protein salad. Place salad dressing at the bottom of the jar. Next, layer veggies such as cucumbers, cherry tomatoes, carrots and chickpeas. Add lean protein such as grilled chicken. Finally add leafy greens on the top, close the lid and refrigerate. The salad will stay fresh overnight since the greens are separated from the dressing. When you're ready for lunch, simply shake the jar to spread the dressing and then pour into a bowl. Your body uses food from dinner as fuel while you sleep. You'll wake up with more energy and motivation when you power your body with the right foods the night before. Eat lean protein such as grilled chicken, fish or beans. Add vegetables and complex carbohydrates such as brown rice or quinoa. Your body uses a lot of energy to digest food. Eating a heavy meal near bedtime makes it harder to fall asleep. Eat two or three hours before bedtime. This gives your body time to finish digestion before you hit the sack. Avoid sugary or greasy foods since they can lead to a blood sugar spike or heartburn. Both make it harder to fall asleep. Tablets, smartphones, computers and TVs all activate your brain. You're in thinking mode instead of relaxation mode. An activated brain makes it difficult to fall asleep. Once your sleep is disrupted, you'll have a hard time getting motivated in the morning. Turn off all electronic devices at least one hour before bedtime. The artificial light from electronic devices disrupts your circadian rhythm. It suppresses the sleep-hormone melatonin, which causes you to stay awake longer. Disrupted sleep means you're sluggish and irritable in the morning. Caffeine makes you feel alert for several hours. You'll take longer to fall asleep and have restless sleep when you consume caffeine at night. You'll wake up feeling groggy instead of energized. Avoid caffeinated beverages such as coffee, tea or soda for at least four hours before bedtime. Drink non-caffeinated beverages instead such as caffeine-free tea or warm milk. These have a soothing effect. You'll having an easier time falling and staying asleep. Having a nightcap before bed isn't as relaxing as it seems. Alcohol is a depressant so it causes you to feel sleepy at first. As the alcohol wears off, it has a stimulating effect. You'll wake up and have a hard time going back to sleep.  Alcohol also disrupts your sleep cycles, so you won't get the type of sleep that you need to feel rested. Limit alcohol to one or two drinks a day. Have your last drink at least two hours before bed. . Bedtime routines are not just for children. Train your mind and body to fall asleep and stay asleep. A good night's rest is crucial to starting your morning feeling energized and focused.  Read an old-fashioned book or magazine. You'll fatigue your brain and fall asleep more easily when you read. Avoid reading from an electronic device because the light from the device can keep you awake. Plus, you'll be tempted to check your messages or apps. Relax your muscles. Taking a warm bath or doing gentle stretching are some ways you can release tension from your body. Your muscles are tight from your busy day. A bath or stretching helps you unwind and more easily fall asleep. Aim for seven to nine hours of sleep each night. This amount allows you to move through all the cycles of sleep. There are four phases of sleep that repeat approximately every 90 minutes. If you sleep for less than seven hours, you cannot cycle through all the phases.  Recognize that sleep is important to your overall health. Sleep deprivation leads to memory loss, lack of concentration and fatigue. Consistently sleeping well boosts your immune system and helps you control your weight. A good night's rest improves your energy, motivation and overall wellbeing.
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