They say “A good day starts with a good night’s sleep”. But what if you didn’t sleep well? Does that mean you’re destined to have a bad day? I say you can still have a good day regardless of how well or poorly you slept the night before because: “A good day starts with a good morning!”
I’m a firm believer that the first hour after you wake up is the most important hour of your entire day. Your morning routine is the one part of the day that is truly yours. The importance of setting aside a couple of hours to start your day in a way that makes you feel your best before the inevitable stressors of the modern world show up, cannot be overlooked or underestimated!
These days, stress can manifest in many different forms: commuting in traffic, running late for work or meetings, deadlines, the chaos of the CBD, pollution, financial pressures, relationship pressures, health problems – the list goes on and on. Stress is all around us. That’s why it is vitally important to have stress management mechanisms in place to help you cope. A morning routine is the first step to setting yourself up for success.
“Win The Morning. Win The Day.”
It is far too common for people to wake up to an awful alarm tone, press the snooze button over and over, then finally roll out of bed at the very last minute, rush out the door in a frantic mess, and dive headfirst into a cortisol-inducing environment, ultimately causing an increased (and unnecessary) adrenal response.
If that sounds like you – stop immediately! What are you doing to yourself? You’re setting yourself up for failure.
If you’re snoozing in the bedroom, you’re snoozing in life.
Instead, simply set aside some time in the morning before you have to be accountable to anyone or anything. A healthy morning routine will improve your mood, energy levels, and productivity, ultimately making it easier to accept and manage the inevitable stressors of the modern world. It truly may be the difference between coping or crippling under the pressure of the day.
1. Get an Early Dose of Sunlight
The sun plays a vital role in regulating a healthy circadian rhythm amongst many other systemic health benefits. Your circadian rhythm is a lot more than just your internal body clock. Sure, it regulates your sleep-wake cycle and ultimately your energy fluctuations throughout the day, but that’s just one part of a complex equation. Your circadian rhythm is part of a biological system that dictates many critical physiological processes such as your core body temperature, hormonal levels, metabolism, blood pressure, and even the way your genes are expressed (epigenetics). Early sunshine directly in the retina of the eye (as well as frequently throughout the day) along with a healthy dose of exercise or movement is vitally important to maintain a normal, healthy circadian rhythm.
Either set your alarm, or better yet, wake up naturally with the sun, and get outside into nature before the rest of the world has woken up. Nothing beats the feeling of having the world to yourself.
2. Get Moving
Some physical activity first thing in the morning is a guaranteed way to flood your body with feel-good endorphins. Whether it’s a walk in the park with your dog, a gym session, a surf, a run, or an outdoor workout, move your body in a way that makes you feel awake and alive.
A 20-30 minute walk or about 3-5 thousand steps is a great way to start the day. Not only will it set you up to smash your daily step goal, but it will also help to lower your cortisol levels which are naturally at their highest first thing in the morning, leaving you feeling better than when you started.
Whether you prefer a low intensity (low HR) start to the day like a brisk walk, or a HIIT (high HR) workout, the choice is yours.
3. Spend Time in Nature
Simply being in nature is good for your health, especially if you work an office job and spend the majority of the day in artificial lighting and stale air.
Get some fresh air, sunlight, dive into the ocean, walk through a park, or admire a view. Just make sure to take in some green- and/or blue-space.
Oh, and while you’re at it – breathe! There are breathing techniques that can help you reach a relaxed, meditative state. By doing so you’ll achieve a lowered resting HR and trigger your parasympathetic nervous system (the rest/digest system) which will help you to feel calm and relaxed.
4. Ditch Your Phone
A tech-tech-fee morning is a stress-free morning.
I find it strange that people wake up and immediately get in contact via news and social media with everyone on earth when they haven’t even been in contact with the earth itself – literally and figuratively.
Put your phone away! Whatever you do, avoid checking social media or any news for at least the first 1-2 hours of your day. There’s nothing worth checking first thing in the morning. You can catch up on social media later in the day once you’ve primed your body and mind to be able to handle it better.
Just be mindful, present, and live in the moment!
My Personal Morning Routine
My day starts before the sun has risen. It really feels like the rest of the world is asleep and I have it all to myself. It’s an incredible feeling to wake up with nature.
In winter, I immediately make a pot of fresh turmeric and ginger tea. In the warmer months, I drink a glass of water with apple cider vinegar. Then, I go for a swim in the ocean. For me, there’s no better way to start the day than feeling the sand beneath my feet and diving into the fresh ocean. Next, I reward myself with a hot cup of coffee. I then go from the beach to the park and take my dog for a long walk. Finally, if I’m hungry, I’ll make myself a nutritious mostly plant-based, low carb, healthy breakfast. If I’m not hungry, I’ll simply skip brekkie altogether and eat later in the day when my hunger hormones kick in.
By the time I’ve done all that and the endorphins are flowing, I’m physically and mentally primed for a productive day ahead!
The Takeaway Message
Do not underestimate the importance of a morning routine. It really is one of the most powerful tools on your tool-belt. Make sure to start your day in a way that makes you feel your best, both inside and out, and I guarantee it will transcend throughout everything that proceeds it for the rest of the day. Always remember, stressing about a sleepless night is worse for your health than a sleepless night, so find a healthy morning routine to kickstart your day, mitigate many of the negative effects of a sleepless night, and get you back on track.
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