5 Easy Ways to Make Mornings Better
Are you a morning person? Do you sometimes wonder how a morning person wakes up ready for the day ahead? Morning routines can seem effortless to some and chaotic for others. If you find yourself dreading mornings, you’ve come to the right blog. Continue reading to learn 5 simple ways to change the way you feel when you wake up, forever.
1. Consistent Wake-Up Time
Building a consistent wake-up and bedtime schedule is key to getting quality sleep and waking up feeling rested. This works because it helps regulate your circadian rhythm.
What is your circadian rhythm? It is your body’s internal 24-hour clock. Your body basically keeps track of when to go to sleep, wake up, etc., and it needs a consistent schedule to sync with the day-night cycle. When you disrupt your internal clock by going to bed at irregular times, you are negatively affecting your sleep and health. Research also shows that consistent wake-up times improve mood, energy, and sleep quality. In addition, this routine will make waking up feel more natural and less shocking for your body.
Example: If you need to wake up at 6:00 am each day for work, then set up a bedtime alert or notification for 10:00 pm for the whole week, including the weekend. This way, you would be getting 8 full hours of sleep each day.
2. Morning light
Get morning light within the first 30 minutes of waking up. You might have already heard about this tip, but there is a reason why it’s important. Natural sunlight signals your brain to stop producing melatonin. Melatonin is a natural hormone produced in your body in response to darkness as part of your circadian rhythm. It basically tells your body it is time to sleep.
Morning sunlight also boosts serotonin levels, the feel-good chemical, which in turn improves mood and focus.
What if you have to wake up way before the sun comes out? If you can invest in an alarm clock that emits artificial, gradually brightening light, this can act as your sunlight. Then, when the sun starts coming out, sit by a window for 5 minutes if you did not when you first woke up.
3. Avoid Checking Your Phone
Try not to check your phone immediately after waking up. When you go on your phone, you are triggering cortisol spikes, the stress hormone. Do not put your body through this rollercoaster of hormone levels and chemical changes right at the start of your day. Instead, give it some time to be at peace and protect your brain from instant stress and even comparison. Less time on your phone also supports better attention span and emotional regulation. Imagine how much more control you’ll have over your morning when you choose sunlight and a quiet cup of coffee before reaching for your phone.
4. Night Preparation
Prepare for the day ahead before it even starts. The night before work, choose your outfit and lay it on a chair or hang it from a door. Your brain only wants to make a limited number of decisions each day. This is called decision fatigue. Help reduce this decision fatigue by not having to choose between tops in the morning. This can also help lower morning stress by eliminating rushed choices. In addition, prep your breakfast if you can. Make overnight oats, for example. Finally, pack your bag for the next day. Remember, more preparation the night before means more tranquility the morning of.
5. Movement
Light body movement, even for 5 minutes, increases blood flow and oxygen to the brain. Try to stretch right when you get out of bed. Research links morning exercise to better cognitive performance throughout the day. Physical activity also boosts dopamine and endorphins, the hormones of pleasure, motivation, and even pain relief. The best part is that movement does not have to be intense. For example, stretching, walking, or mobility exercises all count. Check out this article on 7 Best Exercises to Improve Sleep.
The ideal morning routine is not difficult to attain. On the contrary, your morning routine should be as simple as possible. Set yourself up for success by preparing most items the night before.
Here’s to calmer, brighter, better mornings ahead. Enjoy your new morning routine!
