Waking up in the morning can be a struggle, but if fatigue persists for more than an hour, it may be a symptom of an underlying issue or medical condition. Your body deserves to wake up each day feeling refreshed, and by doing so, you’re setting yourself up for weight loss success. If you can’t seem to shake that drowsy morning feeling, making some changes to your diet or everyday routine can give you a boost of energy.

You’re not getting enough sleep. Let’s just get this one out of the way. Yes, it may be obvious, but it’s a huge problem in America that contributes to not only fatigue but also obesity. Sleep deprivation increases your appetite and cravings for junk food. About 30 percent of adults report getting less than six hours of sleep per night, which is far below the recommended seven to nine hours. If you’re feeling the effects of sleep deprivation, shut down all electronics an hour before bedtime to slow down your mind.

Your diet is lacking iron. Iron carries oxygen to all cells in our bodies. Iron deficiency is the most common nutritional deficiency in the U.S., and fatigue is the most common symptom, according to the Centers for Disease Control and Prevention. Give your diet a boost by consuming a balance of lean red meat, leafy green vegetables like spinach and broccoli, and low-or no-fat milk products. Additionally, ask your physician to check your iron during your next physical to make sure you’re consuming a sufficient amount.

You’re not listening to your body during breakfast. Your body needs fuel to function, and by skipping breakfast, you may be running on little or no fuel. When your hunger alarm goes off in the morning, you haven’t eaten for about eight hours, so you need food to keep your energy levels up throughout the day. But sugary breakfast cereals won’t do the trick. Make sure your breakfast includes protein?. Eggs and Greek yogurt are excellent picks! In rarer instances, if hunger is not present in the morning and you do not normally feel hungry until lunchtime, it is okay to skip breakfast if you are not hungry in the morning or upon waking up. In Jan 2013 the NEJM found that many individuals??? actually consume fewer calories in a 24-hour period when they skip breakfast.

You’re not fueling properly for exercise. Unless your exercise session lasts more than 90 minutes, you won’t need to consume additional calories during your workout, but you always need to make sure you’ve fueled properly before a workout to prevent fatigue. Make sure you have had something to eat at least three hours prior to your sweat session. A banana or a serving of nuts should be sufficient. If you haven’t had anything to eat, you won’t get the most out of your workout because you won’t have the energy to complete a longer sweat session.

You’re stressed. Stress takes a toll on your body and your mind. If you’re feeling run down, stress could be the cause. Try meditating or exercising to blow off some steam and get out of your rut.

You’re drinking too much. Although a glass of wine may make you sleepy in a matter of minutes, if you’re using booze to get an adequate amount of shuteye each night, you’re not doing yourself any favors. Alcohol interrupts the quality of sleep, so even if you’re sleeping a sufficient amount, you’ll feel the effects in the form of fatigue the following day.