A healthy morning routine sets the tone for the rest of the day. It’s a chance to wake up your body and mind, and get ready for the challenges ahead.
There are many different ways to start the day, but some morning habits are definitely healthier than others. Here are a few ideas to get you started:
1. Wake up gradually with natural light: When you first wake up, your body is still in “sleep mode” and needs time to adjust. Waking up slowly with natural light helps your body transition more smoothly into wakefulness.
2. Hydrate immediately: Start your day by drinking a glass of water or herbal tea. This helps rehydrate your body after a long night without food or liquid. It also gets your metabolism going and flushes out toxins from overnight.
3 Eat breakfast: Breakfast is often called the most important meal of the day for good reason. Eating something healthy in the morning gives you sustained energy throughout the day and prevents unhealthy snacking later on. Make sure to include protein, whole grains, and healthy fats in your breakfast for optimum nutrition and satisfaction.
Write Reminders. 2 10
It’s easy to forget important things when we’re rushing out the door in the morning. That’s why it can be helpful to write reminders for ourselves. This could be a list of things we need to do that day, or a reminder to take our vitamins or go for a walk. Whatever it is, writing it down can help us stay on track and make sure we don’t forget anything important.
Making time for breakfast is another healthy morning habit that can set us up for success throughout the day. Skipping breakfast can leave us feeling tired and sluggish, and make it harder to concentrate on our work or studies. But starting the day with a nutritious meal can give us energy and help us stay focused all day long. So even if we’re short on time, it’s worth taking a few minutes to eat something healthy in the morning.
Of course, getting enough sleep is also crucial for staying healthy and productive during the day. Most adults need around 7-8 hours of sleep every night, so if we’re not getting that much, it can really affect our mood and energy levels during the daytime hours. Creating a bedtime routine can help ensure that we get enough rest each night, so we wake up feeling refreshed and ready to start the new day ahead.
Wake Up Less Alarmed. 3 10
3) Create a calming morning ritual: If you find that your mind is racing as soon as you open your eyes in the morning, it might be helpful to create a calming morning ritual to help slow things down. This could be something as simple as taking a few deep breaths, writing in a journal or meditating for a few minutes. Taking just a few minutes to yourself to do something calming can help ease anxiety and set a more positive tone for the day.
We all know that feeling. The one where you jolt awake, heart racing, mind spinning, after a night of restless sleep caused by worrying about everything on your to-do list. Or perhaps you were lucky enough to fall into a deep sleep only to be rudely awakened by the sound of an alarm clock blaring in your ear.
If either of these scenarios sounds familiar, then it’s likely that your morning routine could use a little bit of work. After all, the way you start your day can set the tone for the rest of it. So if you’re waking up feeling stressed or anxious, it’s no wonder that the rest of your day is often plagued by similar feelings.
But what if there was a way to wake up less alarmed? To start your day off on a more positive note? It may sound like wishful thinking but there are actually quite a few things you can do to make it happen. Here are just a few suggestions:
1) Give yourself time to wake up gradually: If hitting snooze and then rushing out of bed is your typical morning routine, it’s no wonder you often feel frazzled from the get-go. Instead, try setting your alarm for 10-15 minutes earlier than usual and give yourself some time to wake up slowly. Sit up in bed and stretch or do some light yoga poses before getting out of bed – this will help increase blood flow and get rid of any morning stiffness. And instead of immediately reaching for your phone or turning on the TV, try spending some time in silence with just your thoughts (and maybe a cup of herbal tea). This simple act can help center and ground you before starting your day.
2) Make sure you have something to look forward to: A big part of why we dread mornings is because we don’t have anything fun planned for the day ahead. So take some time each evening before bed to plan out at least one thing you’re looking.
Brush Your Teeth Mindfully
When you wake up in the morning, do you rush through your teeth brushing routine? Or do you take a few minutes to really focus on the task at hand? If you’re not already brushing your teeth mindfully, it’s time to start!
Mindful tooth brushing is a great way to start your day. It allows you to focus on the present moment and appreciate the simple act of keeping your mouth clean. Plus, it can help improve your oral health! Here’s how to brush your teeth mindfully:
1. Find a comfortable place to sit or stand. Make sure there’s enough counter space so that you can spread out all of your supplies.
2. Place your toothbrush near the sink and add toothpaste to it. If using an electric toothbrush, make sure it’s plugged in and ready to go.
3. Hold your toothbrush in one hand and cup the other hand around it for support. Position the bristles against your teeth at a 45-degree angle and use gentle circular motions to brush away plaque and debris. Be sure to brush on all sides of each tooth, including the front, back, top, and bottom surfaces. Don’t forget about your tongue! Gently brush it with the bristles of your toothbrush or use a tongue scraper to remove bacteria .
4 Rinse thoroughly with water or Mouthwash when finished Spit out any excess liquid.. Swish water around in rinse for 30 seconds before spitting out .. Gargle if desired.. Rinse off your toothbrush and put everything away.. Smile! You just started off your day with a healthy habit!.
Try Meditation. 6 10
Meditation has been practiced for centuries, and it has been shown to have many health benefits. Some of the benefits of meditation include reducing stress, improving sleep, reducing anxiety and depression, and improving overall well-being.
There are many different ways to meditate, so it is important to find a method that works best for you. One popular method is mindfulness meditation. This type of meditation involves paying attention to your thoughts and feelings without judgment. You can practice mindfulness meditation by sitting quietly and focusing on your breath.
Get Some Exercise. 7 10
We all know that exercise is important for our overall health, but did you know that it can also be beneficial to get some exercise in the morning? There are a few reasons why exercising in the morning can be helpful.
One reason is that it can help to wake you up and get you energized for the day. If you’re someone who has trouble getting out of bed in the morning, a little bit of exercise may be just what you need to get going.
Another reason why exercising in the morning can be beneficial is that it can help to improve your mood. If you start your day with a workout, you’ll likely feel more positive and upbeat throughout the day. Exercise releases endorphins, which have mood-boosting effects.
Lastly, getting some exercise in the morning can help to increase your productivity levels throughout the day. If you have more energy from working out, you’ll likely be able to focus better and get more done during the day.
Stretch It Out. 8 10
One of the best things you can do for your body first thing in the morning is to stretch it out. Stretching helps improve circulation, increases range of motion and flexibility, and can even help reduce stress. And there’s no need to spend hours at the gym doing it – a few simple stretches can make a big difference.
Start by standing up tall and taking a deep breath in through your nose. As you exhale, reach your arms overhead and interlace your fingers. Gently pull down on your interlaced fingers as you lengthen your spine. Hold for a few deep breaths before releasing and repeating on the other side.
Next, standing with feet hip-width apart, hinge forward at the hips and let your arms hang down toward the floor. As you inhale, lengthen through the spine and imagine someone is pulling up on your arms from behind – this will help engage all of the muscles along your back. As you exhale, fold forward until your hands touch the floor (or as close as you can get them). Again, hold for a few deep breaths before slowly coming back up to standing.
Another great stretch to do in the morning is a twists. Start seated with both legs extended straight in front of you (you can sit on a blanket or towel if that feels more comfortable). Inhale as you lengthen through the spine; then exhale as you twist toward one leg, placing one hand behind you for support if needed (the other arm should be reaching toward that bent knee). Be sure to keep both Sit Bones firmly rooted into the ground; don’t let them lift off as twist! Hold for several deep breaths before releasing back to center; then repeat on other side.