Whether you’re a “morning person” or a “night owl,” there’s nothing better than starting the day off right. A healthy — and stable — morning routine helps you practice self-care, set daily goals, and prepare yourself mentally and physically for what lies ahead. The early hours of the day can be a time for exercise, nutrition and, ultimately, yourself.
The first step in establishing a healthy morning routine is to take your time and take your time. Your routine may include a variety of activities and behaviors that work well for you. The goal is to make you feel healthier and ready for the day.
Make sure you get enough uninterrupted rest. Getting enough sleep — 7-8 hours a night for most adults — boosts immunity, improves mental health, helps control weight, and improves work or school performance.
Establishing a morning routine may mean getting up earlier, but it also means getting some rest. Steps to improve sleep include:
- Go to bed and get up at a consistent time each day
- Create a comfortable, peaceful sleeping space
- Do not use screens or watch TV for at least 30 minutes before going to bed
- Avoid late snacks, large meals or alcohol before bed
- Avoid caffeine in the late afternoon
- Maintain a healthy diet and exercise regularly
As tempting as those extra 5-7 minutes of rest may seem, it’s better to just get up. One study found that older people were more likely to experience morning sleepiness and sleep deprivation. The same study noted that napping doesn’t necessarily affect cognitive function and mood. Still, staying consistent with your wake-up time is likely to have benefits.
Another important step in establishing a morning routine is planning enough time. Being able to get up early may not sound appealing. However, as long as you get enough sleep, getting up earlier can be very valuable.
You don’t have to get up at 5 a.m. like bloggers and influencers recommend, but you should leave enough time to take care of your needs, prepare yourself mentally, and get to work or school without rushing.
You can use the morning to perform the necessary hygiene. This can include brushing your teeth for at least two minutes, washing your face, showering, moisturizing your skin, shaving and brushing your hair.
This routine can help you wake up while preventing the spread of disease, protecting your teeth, and promoting a healthy skin barrier.
Eating breakfast can improve your overall nutrient intake, reduce your risk of obesity and heart disease, and improve mental alertness.
A healthy breakfast is well-balanced and rich in protein, fiber, healthy fats, vitamins, minerals and other nutrients. Aim for options that don’t contain added salt or sugar. Possible healthy breakfast options include:
- Homemade whole grain muffins with fruit (eg berries) and nuts
- Smoothies made from fresh fruit, vegetables and protein powder
- Oatmeal with seeds
- Scrambled eggs or tofu with vegetables and avocado
- Whole grain bread or sweet potatoes with nut butter
- Yogurt and fresh fruit (e.g. bananas, apples, berries)
Staying hydrated helps prevent dehydration, which can cause symptoms such as mental confusion, mood swings, overheating and constipation. Dehydration also increases the risk of kidney stones.
Start each morning with a glass or two of water before your morning coffee or tea.
Set aside time in the morning for a cup of coffee or tea. On a psychological level, that cup can offer a moment of peace and reflection before the pressures of the day.
If you regularly drink caffeinated coffee or tea, the caffeine in these drinks may be even more important. Skipping your morning cup can actually cause headaches.
It is well known that physical activity is essential for overall health. Benefits include helping with weight management, improving sleep, coping with stress and reducing the risk of disease and cancer. Exercising can be especially beneficial in the morning as it can help increase energy levels and improve concentration.
The 30-30-30 morning routine includes 30 minutes of moderate-intensity exercise and 30 grams of protein within 30 minutes of waking up. Scientific studies have not evaluated this routine to determine whether it makes a difference. However, morning exercise offers many potential benefits.
Practicing meditation, breathwork, or mindfulness exercises can be a great addition to a healthy morning routine. This can include focusing on breathing, being present and clearing the mind.
Studies show that breathing exercises and meditation have positive effects on mental health conditions such as anxiety, high stress, and depression, as well as high blood pressure, chronic (long-term) pain, poor sleep, and weight management, among other conditions. .
Even just 10-20 minutes each morning can help you start your day on a positive note.
It’s not uncommon to wake up grumpy. Taking a moment to change these negative thought patterns can be a valuable way to start your day. One idea is to write down or verbalize positive affirmations: positive statements that encourage self-esteem and self-esteem.
Researchers have found that this practice relieves stress, improves feelings of well-being, and improves professional or academic performance.
Try starting your day with positive affirmations, such as “I am fearless and in control of my life” or “I am capable, good at what I do and people love me.”
If you often wake up stressed and anxious, set aside time in the morning to make a to-do list. Psychologists have found that writing down goals and objectives relieves stress by relieving the mind of the burden of worrying about what needs to be done.
Writing down a list first thing in the morning gives you a tangible sense of your goals. It can also relieve anxiety. It’s a clear step forward, increasing the likelihood that you’ll complete the necessary tasks.
If you have a creative outlet, spending some time with your craft or calling can be a valuable way to start your mornings. It can promote a healthier work-life balance, manage stress and achieve an instant sense of fulfillment.
Whether it’s time to make music, draw or paint, knit, garden, write or journal, try to carve out space — even if just a few minutes — to engage your brain creatively.
Playing a brain-stimulating game like the crossword puzzle is another way to deal with daily stress and prepare for the day. It can offer relaxation and engage your mind and reasoning ability.
Researchers have found that games based on words or numbers have a positive effect on cognitive function, attention and memory in healthy adults.
Mornings can be a great time to focus on connecting with others. Strong social connections help manage mental health issues such as depression and anxiety while promoting overall health.
Take some time to focus on loved ones or family at home. You can also take a moment to call a loved one, family member or friend.
It can be challenging to keep up with work or school and the tasks you have to do at home. Some may find it helpful to carve out a little time for quick tasks in the morning. Light cleaning, laundry, or meal prep can help occupy your mind and prepare you for the day.
Reading for pleasure can stimulate your mind, improve cognition, relieve stress and prepare you for the day. There are long-term benefits to making time to read. In one study that followed participants over 12 years, regular book readers had a 20% lower risk of death compared to non-readers.
Establishing a morning reading habit can be a valuable step in improving mental and physical health.
Another way to lighten up your day is to listen to music. This can help engage your mind and give you a wider range of benefits. Researchers have found that listening to music helps relieve tension and stress, reduce pain, and improve cognition, mood, and memory.
For some people, upbeat music can serve as motivation. Others may want to start with something calming to regulate their nervous system.
You may not be able to incorporate every tip into your morning routine, but some sort of routine offers many potential benefits. for example:
- nutrition: Prioritizing a healthy breakfast ensures that you are fueling your body for overall health, weight management and disease prevention.
- Stress management: Habits like making lists, prioritizing quality sleep, reading, talking with loved ones and meditating are effective ways to manage stress and anxiety.
- Overall health: Eating in the morning and exercising consistently raise energy levels, strengthen muscles and bones, and improve immunity.
- knowledge: Getting a good night’s sleep, playing brain games and reading in the morning can help boost your ability to remember, reason and make decisions.
- Improved mood: A morning routine that prioritizes meditation, social connection, exercise, and activities like listening to music or shaking hands can improve mood.
- self esteem: Morning affirmations, reading and completing morning tasks can contribute to a healthier, more positive sense of self.
A consistent and healthy morning routine goes a long way in making you healthier, happier and more productive. This can include techniques such as prioritizing getting enough sleep, ensuring a healthy breakfast, exercise and meditation.
For some people, brain games, reading or music can be additional ways to wake up the mind and prepare for the day ahead.