Mornings can be hard. If you’re not one of the lucky few who call themselves “morning people,” the snooze button is just too tempting. However, research has shown that it’s worthwhile to take full advantage of your mornings and establish a consistent morning routine. The benefits of this range from reduced stress to increased energy levels and productivity. If you’re struggling with feeling lethargic and overstressed, try adopting some of these tips to make the most of your morning routine. According to psychologists, it could help!
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Table of Contents
Get a Good Night’s Sleep
Okay, technically this isn’t part of your morning routine. However, the amount of sleep you get can make or break your morning. According to the CDC, over one-third of adults in the United States report seven or fewer hours of sleep per night despite the fact that a full eight hours of sleep is necessary for reducing stress, lowering health risks, and improving focus and social interactions. Curious as to what actually makes a night of sleep good? You should be able to fall asleep relatively quickly, sleep throughout the night without waking up, and if you do wake up too early, you should be able to fall back asleep easily. If you find yourself waking up tired or feeling sleepy during the day, then you likely aren’t getting high-quality sleep. Luckily, there are manageable steps you can take to ensure your body is getting exactly what it needs at night.
To wake up feeling more refreshed, it’s smart to avoid staring at a screen too close to bedtime. Instead of watching TV to wind down at the end of the day, read a good book, take a warm bath, listen to some relaxing music, or drink some warm herbal tea. Then, make sure you go to bed at least eight full hours before your alarm is set to go off in the morning. Following a regular sleep schedule is vital to getting your body into a healthy rhythm and able to fall asleep faster. Even if you feel sleepy during the day, it’s beneficial not to take naps in the late afternoon or evening. Large meals close to bedtime as well as caffeine late in the day are also to be avoided if you’re seeking a better night’s sleep.
Unplug From Technology
Technology is awesome! It is also one of the worst things for your morning routine. It not only primes your brain for distraction as soon as you wake up, but it risks triggering your stress response as well. Maybe checking your email or social media as soon as you wake up may quell your curiosity, but if you find something negative, then your entire day starts out on a negative note, too. It’s beneficial to delay plugging back in with activities that are technology-free. Consider reading a book, doing a workout or going for a walk, meditating, or making progress on a project as productive, offline alternatives.
Generally, the more time you spend on your phone leads to higher rates of depression, fatigue, anxiety, and a host of other mental health and self-esteem issues. Moreover, your mental, emotional, and physical energy should be the highest in the mornings. A study found that simply the mere presence of your own phone next to you while you work on a task can reduce your brain’s available cognitive capacity. Prioritize your actual goals in the morning rather than picking up your phone straight away.
Replace Your Cup of Coffee
Coffee should not be the first thing you drink in the morning. In order to make you feel more alert and awake, coffee raises your cortisol levels. While feeling more awake may be nice, higher cortisol levels relate to increased feelings of stress and anxiety. Drinking caffeine also quicken your heart rate, mimicking a common symptom of anxiety. Moreover, many people tend to drink coffee prior to eating breakfast, which can mess with both your gut and hormones. Coffee is incredibly acidic, so when ingested on an empty stomach, it triggers a stress response in your body. While it may not taste quite as good, a glass of water should be the first beverage your consume when you wake up.
If a simple glass of water isn’t enough to kickstart your morning, don’t fret: there are plenty of coffee alternatives that don’t increase stress levels! White-vein kratom is a popular coffee alternative due to its lack of caffeine while still offering a boost to the central nervous system, energizing you and improving focus and stamina. You could also try green-vein kratom, which not only can boost your energy levels, but also may ease mild discomfort. Unfortunately, they don’t sell kratom at Starbucks just yet, but you can buy kratom online from a reputable retailer.
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Eat a Healthy Breakfast
The best morning routines provide a boost of sustainable energy that lasts and carries you throughout your day. This means you should not be skipping out on a healthy breakfast. Starting your morning with a healthy meal provides a plethora of benefits, from improved concentration and mood to reduced risk of heart disease and a stronger immune system. Unsure what qualifies as a nutritious breakfast? Make a meal out of whole, unprocessed foods from each major food group: grains, proteins, dairy, fruits, and vegetables. Mornings can be busy, so preparing a healthy meal can seem daunting. However, some of the healthiest options are quick and easy, such as real-fruit smoothies or oatmeals.
The main ingredient to avoid in your breakfast choices is sugar. Many common breakfast staples such as highly refined cereals, muffins, pancakes, waffles, and sugar-sweetened beverages will send your blood sugar levels surging. It may feel good for a short while, but within a few hours you’ll be hungry and craving even more sugar. When you avoid sugar in your morning routine, you’re likely to experience more energy throughout the day, improved focus and memory, as well as a better metabolism.
Do Something to Smile
It doesn’t matter what. By making yourself smile first thing in the morning, you’ll boost endorphins as well as start your day in a positive way. Think about something that isn’t overly time-consuming that is consistently fun for you, and incorporate that into your morning routine. Need some ideas? Consider calling a loved one for a few minutes, throwing yourself a miniature dance party while getting out of bed, doing some yoga, watching a funny YouTube video, or playing with your pet if you have one.
Exercising in the morning is also a great way to make yourself smile and maintain a good mood throughout the day. There’s no need to do an intense gym workout if you aren’t athletically inclined– as long as you do some form of movement in the morning, your body and mind will reap the benefits. Simply taking a morning walk can provide the foundation for a positive attitude as well as increase your productivity later in the day. Movement is a natural remedy for stress, and the earlier in your day you can take advantage of that, the better.
How you choose to begin your day can make a world of difference in your overall quality of life. Establishing a consistent, healthy morning routine can help get you that promotion at work, improve your well-being and fitness, reduce your feelings of stress and anxiety, and so much more. Find a routine that works for you, and stick with it!
