This Is The Morning Routine You'll Look Forward To
We’ll let you in on a little secret: A morning routine just might be the difference between feeling groggy, sleepy, or irritable and feeling refreshed and ready for the day. One easy way to help yourself in the journey to quality sleep? Find the nightly and morning routines that work for you.
First and foremost, we need to talk about the time of said alarm. You need to keep a consistent sleep schedule or your body’s circadian rhythm will be confused. Keeping consistent bedtime and wake-up times will keep your body in sync and it will be noticeably easier to fall asleep, stay asleep, and wake up.
As for the alarm itself, let’s stop subjecting ourselves to shrill noises at the highest volume. Nobody likes being scared awake by a loud, continuous beep. Many phone alarms and alarm clocks have ear-piercing sounds to wake up to. Yikes!
Maybe this is controversial, but we don’t think you should be cringing to a horrific sound first thing in the morning!
Instead, opt for an alarm that does the job to wake you up, but doesn’t prompt you to swear. Work with your body and it’s internal clock. Basically, your circadian rhythm or “internal clock” is controlled by the suprachiasmatic nucleus (SCN), which takes signals of dark and light. That means, when your optic nerve senses morning light, the SCN triggers the release of cortisol and other hormones to help you wakeup!
Studies show light in the morning is a perfect way to kick start alertness in the morning. Additionally, adequate light exposure in the morning leads to better sleep at night!
Knowing this, you might want to integrate light into your alarm by drawing the curtains or an alarm, like Hatch Restore, which uses soft light to simulate sunlight. Couple this with an acceptable alarm sound for an effective, and pleasant wake-up.
The next step in your morning routine should be making your bed. Take it from the Navy SEAL Commander William McRaven who says:
“The idea of making the bed is it's the same sense of discipline. It's the same sense that you're going to get up and do something, but it's an easy task to undertake. You roll out of bed, you just put your bed, you make it straight. Again, you get it right, too. It's not just about kind of throwing the covers over the pillow. It's about making your bed right and walking away and going, ‘OK, that's good. That looks good. I'm, as simple as it sounds, I'm proud of this little task I did.’ And that is really what I think sets the tone for the rest of the day.”
This small act will start your day by accomplishing something. That helps your mindset moving forward in your day, not to mention it gets you moving and makes it more difficult to jump back under the covers!
Next, it’s time to change out of those warm comfy clothes into your daytime clothes. You might dread this part, but it makes a big difference. Think: Fresh, put together outfits puts off a different vibe than pajamas. You’re associating your PJ’s with sleep and relaxation, and that’s not going to help you throughout the day when you have things to do.
Sure, there are days to lay around in PJ’s all day, but a successful morning routine means changing out of your sleep clothes. Plus, think of how amazing it will feel to change back into your comfortable clothes later on when the day’s work is done?
You might also be squeezing in a shower or skincare routine at this time. Splashing cold water on your face will get your blood pumping and can help you wake up as well!
Starting your day on the right foot means giving your body what it needs to recover from hours of sleep and prepare for the day ahead.
Coffee or Water?
Coffee drinkers typically sleepwalk from the bed to the coffee maker. This might not be best for your body and morning routine as a whole. Experts recommend getting a glass of water down before anything else in the morning. Drinking water first thing will rehydrate your body and can also improve alertness. Plus, water in the morning is linked to weight loss and improved mental performance.
Breakfast Time!
You’ve probably heard it before, breakfast is the most important meal of the day! Your morning routine isn’t complete without a healthy breakfast. Studies show eating breakfast helps you burn more calories throughout the day, gives you energy, improves focus and memory, and lowers the risk of disease.
The right breakfast for you will depend on what you enjoy eating, and what your fitness and health goals are.
Breakfast Options
It’s also worth keeping in mind these foods that promote quality sleep: Bananas, Almonds, Turkey, Walnuts.
No need to run a 5k before 8 am. Moving around will look different for everyone, and can be as simple as getting in some good stretching.
Getting your body moving in the morning is an important part of your morning routine for tons of reasons including:
Cortisol Release
Body Stress and Fatigue
Better Focus
Support weight loss goals
Improves Mood
Improves Sleep
Studies continue to show the benefits of early morning exercise for sleep and more. A recent study looked at the effect of morning workouts on alertness and productivity, finding great improvements.
Simple ways to implement moving your body in your morning routine can include: Walk the dog, Yoga practice, Slow stretch.
Perhaps the best way to feel good in the morning is to create a routine you love and can look forward to. These are just a few ideas to include in your routine, whatever you choose, make it enjoyable so it becomes a habit you can stick to!