Mornings are more important than most people realize. It serves as a time for your body to wake up, kick into gear, and set the tone for a healthy and balanced day. But with many self-help tips out there, it’s hard to sort through the low-quality advice and devise the best morning routine for optimal health. This article presents some of the most well-established tips and tricks for starting your day right, backed by scientific research.
The Best Morning Routine for Optimal Health
1. Wake Up at a Consistent Time (Even on Weekends)
Sleeping in sounds nice and might definitely be what you need if you’ve lost sleep in some other way. However, inconsistent sleeping and waking times disrupt your circadian rhythm, which is your body’s natural sleep regulatory system. A consistent circadian flow boosts your sleep quality and keeps your energy levels maintained. So, do your best to go to bed and wake up at the same time every day so you can start the morning off right.
2. Hydrate First Thing
Before you reach for any caffeine, you’ll want to have 16-20 oz. of water. Most people wake up mildly dehydrated because they have gone 7-9 hours without drinking. So, having a simple glass of water replenishes you. You can also have some electrolytes.
3. Get Natural Sunlight Within 30 Minutes of Waking
Exposing yourself to light soon after you arise helps cue your circadian rhythm into the fact that it’s daytime. So, open your curtains immediately after you wake up or use an alarm that uses a gentle light to wake you up.
If you would prefer to spend that time outdoors, go for a quick, 5-10 minute walk and enjoy the peaceful morning light.
4. Avoid Immediate Screen Exposure
Screens on common household devices, such as computers, TVs, and smartphones, emit a type of artificial glow known as blue light. This type of light increases cortisol levels and spikes anxiety. Worse, the content on the screens is often distressing, which causes tension and stress. So, wait at least 30 minutes before checking your phone to ensure you have a calm start to the day.
5. Do 5-10 Minutes of Light Movement
For many people, waking up is painful and stressful. If you routinely rise to find your legs, neck, back, or other body parts stiff or your nervous system shot, do 5-10 minutes of light movement. If the weather permits, go outside for a quick walk to soak up some happiness-inducing Vitamin D.
6. Eat a Protein-Rich Breakfast
Eating in the morning kickstarts your metabolism. Still, you shouldn’t just eat anything. High-protein breakfasts help you stabilize your blood sugar and may also improve your focus and reduce cravings for unhealthy foods. Eat at least 20-30 grams of protein for breakfast, which can take the form of eggs, protein smoothies, Greek yogurt, and more.
7. Delay Caffeine for 60-90 Minutes
Caffeine is a comforting wake-me-up for millions of people every morning. However, caffeine is a drug, and drinking it too early interrupts the body’s natural cortisol production and it causes you to crash later in the day.
Still, you don’t have to give up caffeine altogether. Instead, drink it after you hydrate and enjoy some sunlight.
8. Practice Mindfulness or Gratitude
Many of us are so busy during the day that slowing down can help us rebalance our nervous system and focus on the present. So, in the morning, try introducing 5 minutes of meditation or identifying what you’re grateful for (try to pinpoint at least 3 things every day).
9. Plan Your Top Priorities for the Day
This should be the last thing you do during your morning routine so it doesn’t accidentally stress you out. Write down the top 3 things you want to accomplish so that you start your day out focused. Then, check in at night and enjoy checking off what you did!
Finding the best morning routine for optimal health will prepare you for a great day. But sometimes, despite your best efforts, you still have a stressful day. Here are some self-care tips!
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