If you are like most people you wake up sometimes feeling exhausted and tired rather than refreshed.  As could be due to stress, lack of sleep, late-night studying, constantly being woken up by little children, the Fluor sickness, etc.  whatever the reason, you wake up exhausted and you go through day tired and exhausted.  This is not conducive to being happy and feeling good about yourself.  So how do we change this in a practical way?

Well, there are some things we can't change like being woken up by kids, job stress, and things like that.  But there are things we can change that can still improve the quality of our sleep and how we feel when we wake up and through the rest of the day. 

First, one of the most important things that determines how we feel is proper hydration.  You would not believe the number or percentage of people walking around today almost like virtual zombies because they are severely dehydrated.  We need to drink 8 to 12 tall glasses of water every day.  And that's not all at once.  We need to drink that much water or more through out the day and everyday.  One of the key signs of dehydration is being sluggish, lethargic and constantly tired or exhausted. 

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Researchers have proven that just as drinking several glasses after partying and before going to bed can greatly reduce or eliminate hangovers, drinking a glass or two of water before going to bed will properly hydrate both your body and mind. This is important because your mind is still at work while you sleep.  This time when a lot of your short-term memory is converted into long-term memory and a lot of it is done without you even knowing it.  This is why being improperly hydrated or dehydrated can cause a lack or shortage memory and concentration.  So make sure you drink least 8 to 12 tall glasses of water throughout the day and be sure at least one or two of them are right before you go to bed.

Another tip that has been known for quite a few years is that certain amino acids and fats and oils like the healthy ones found in fish oil are very important to brain function and feeling good.  Some researchers have directly linked depression with the lack of the certain oils and healthy fats.  The easiest way to feel good and keep your brain and Nourished correctly is by taking one or two fish oil tablets as directed per day.  Usually the fish oil from salmon and anchovies is high in omega-3 fatty acids which are the best of these fish oils and so are usually what the pills are composed of. 

Sometimes, feeling better in the morning can be as easy as getting extra sleep.  Research has shown that the optimal required sleep time is 8 to 10 hours per night.  The average American only gets between six and seven hours of sleep per night.  Now, I understand that families with little children, people with odd houred jobs, third shift, excess levels of stress, etc. may find this hard or impossible to do.  But try as best you can to get the proper amount of sleep.  You can also supplement your sleep with short naps taken throughout the day.  Don't laugh at naps or napping as some of the most powerful, influential and wealthy members of both current and past society believed in naps.  Naps can recharge your batteries and help you reduce stress in a very short amount of time.

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Another great technique which has been proven very effective in helping one sleep better, reduce stress and feel more energized throughout the day is meditation.  By taking a small amount of time (from five minutes to 30 minutes depending on your needs and time availability) one can induce a better sense of well-being, re-energize one's self, even increase the effectiveness of one's immune system.  Meditation can be as simple as going into a quiet room or study in just clearing out one's mind and focusing on proper breathing.  It is not hard to do and can be used anytime virtually anywhere and it is especially effective right before bedtime.  Meditation can completely reduce stress and anxiety so instead of staring at the ceiling for hours wondering why you can't fall asleep you can instead clear your mind, relax and then gently fall asleep within minutes.

Another important subject that relates directly to feeling good and proper sleep is proper nutrition.  Don't expect to fill your body full of junk food like McDonald's big Macs, Burger King's whoppers, candy bars, sodas and french fries and expect it to perform well.  It's like taking the race car and putting some water in the gas tank.  It will not run very well if at all.  Don't skip breakfast and be sure and eat nutritious meals and healthy snacks throughout the day. 

Along with nutrition, exercise becomes vitally important.  In our fast-paced society so many people become lazy and don't get adequate exercise.  Adequate exercise means several hours several times a week.  That does not mean just do it on the weekends when it's convenient.  Proper exercise can be as easy as a job through a park, aerobics class, brisk walking, etc.  you just need to make sure you do it lease to three times a week and for at least half an hour or an hour each time.  Be sure you have yourself checked out by a doctor prior to undertaking any new physical activity.

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One last idea to help you with waking up feeling good refreshed in the morning and staying energized throughout the day is to make goals for yourself.  Make a to do list and check off everything is you get it done.  This may seem stupid at first and juvenile, but as you get more and more things done you will start to feel better about yourself, your day and your life as you get more and more accomplished and a great benefit is you will find you have more time to spend on the things that really matter to you - like your family and friends. 

Any one of the above items will definitely help you in feeling better about yourself and waking up feeling refreshed and good.  Now just imagine how much better you would feel, how much more rested and energized you will be and how much more mentally alert you will be if you can find a way to incorporate all of the above ideas into your life.