Incorporating just a few of these health-based habits could be the start of a beneficial and long-lasting morning routine
We all have busy lives and would love more time to do the things we want to do alongside the things we have to do. However, while it’s not possible to add more time to the day, there is a way to add more value to it.
The key is in how you start your day. Your morning routine sets the tone for the rest of the day and a productive and healthy start will, at best, leave you feeling satisfied with what you’ve achieved, and at worst, feeling like you were able to cope with difficult situations in a calmer manner.
Nutritionist Clarissa Lenherr has shared these tips on how we can improve energy by incorporating hydration, mindfulness and movement into our morning routines.
Wake up at the same time every day
Aim to wake at the same time each morning to help regulate your circadian rhythm – the internal clock which regulates various biological processes, including our sleep-wake cycles. Waking up at the same time helps maintain a consistent sleep schedule, which allows your body to establish a rhythm and optimise the quality of your sleep. It can help you fall asleep more easily at night and wake up feeling refreshed in the morning.
Drink water
Have a bottle or glass of water next to your bed so you can hydrate as soon as you wake up. This will rehydrate your body after a night’s sleep and help to kickstart your digestive system. Get a good quality water bottle and aim for a minimum of 2 litres of filtered water daily.
Get some natural light
Morning sunlight helps suppress the production of the sleep hormone melatonin, making you feel more awake and alert during the day. Sunlight also triggers the release of serotonin, a neurotransmitter that contributes to feelings of happiness and contentment. This could be a morning walk, sipping on a hot drink whilst sitting outside or doing a meditation in your garden/nearest park. So get as much natural light as you can, and keep your sunglasses at home so the natural light can enter your eyes.
Move your body
Spend a few minutes stretching your body to wake up your muscles and increase blood circulation. This is a good thing to do whilst brushing your teeth or while your cup of coffee is brewing to habit stack and save time in the morning. If you have time for a longer movement session try to get outside first thing by going for a walk, light jog or heading to a gym or workout class.
Do a short mindfulness or meditation practice
Dedicate some time to quieting your mind through meditation or mindfulness practices. This can help reduce stress, enhance focus, and improve your overall well-being. Find a quiet spot and focus on your breath or use guided meditation apps if you’re new to meditation.
Have a nourishing breakfast
Prepare a nutritious breakfast that is high in protein and includes a balance of complex carbohydrates, healthy fats and plenty of fibre! I always add 2 tbsp of Linwoods shelled hemp seeds to my breakfast as they help keep me full and contain magnesium which can contribute to the reduction of fatigue and tiredness through the busy autumn months.
Make a priorities list for the day
After breakfast, take a few minutes to review your daily goals, prioritise tasks and plan your schedule for the day. Having a clear plan can help you to reduce stress and stay focused and productive throughout the day.
