Energize Your Mornings: Healthy Habits for a Powerful Start to the Day

The way you feel when you wake up in the morning can often set the tone for the rest of your day. If you typically wake up feeling tired and unmotivated, then even the simplest of tasks might end up feeling like a drag. On top of that, having low energy can sometimes lead to moodiness.

Fortunately, you can take steps to increase your chances of waking up rested and having the energy to make it through the day feeling great. Below are some healthy habits to adopt that can energize your mornings and help you set yourself up for success.

Stick to a Consistent Sleep Schedule

Sleep experts explain that creating a consistent sleep schedule is important for ensuring optimal brain performance, mood, and health. The two other critical elements are getting high-quality sleep and sleeping for a certain number of hours each night — and both are largely dependent on going to bed and waking up at the same time every day. Try to choose a bedtime that allows you enough time to fall asleep each night and wake up with enough time to get ready in the morning — and stick to it.

Don’t Hit the Snooze Button

Our bodies take a little time to actually wake up and “get ready” for the day. When you hit the snooze button and allow yourself to drift off again, you’re communicating to your body that it should stay in rest mode. This can cause you to fall back into a deep REM sleep, resulting in grogginess once your alarm goes off again, according to research.

This grogginess is referred to as “sleep inertia,” and it can last for up to four hours after you finally get out of bed. It can sometimes cause you to continue to feel tired throughout the day. When your alarm goes off, sit up until your body adjusts rather than closing your eyes for another 10 minutes.

Eat a Good Breakfast

Eating a good breakfast is important for a solid morning routine. When you skip breakfast, your body goes into energy conservation mode, during which your metabolism slows down. You want to break the overnight fast and give your body the nutrients it needs to kickstart it into gear and start the flow of energy.

It’s okay if you’re not a “breakfast person,” as everyone’s caloric needs are different. Just make sure you eat something, whether it’s fruit, yogurt, oatmeal, eggs, or something else that’s more substantial.

Exercise Regularly

Morning exercise is associated with several important health benefits, according to healthcare professionals. Moving your body shortly after waking up can boost your metabolism and blood circulation, which can set your energy levels up for success for the rest of the day.

Of course, you don’t have to wake up at 5 a.m. to hit the gym for two hours to achieve these results. All you need is 10-20 minutes of light cardio, yoga, or something else that gets you moving and feeling good.

Get and Stay Hydrated

Upon waking up, it’s a good idea to drink a glass of water to replenish any fluids you lost throughout the night. This may help you avoid feeling sluggish. Rehydrating is especially important if you consumed alcohol the night before, as alcohol is a known diuretic.

While cold or room temperature water is fine, many people find that the Ayurvedic method of adding lemon to warm water gives them an even greater boost. In fact, some research suggests that drinking lemon water comes with several health benefits, including improved digestion, immune system support, and more.

Limit Phone Access

If you’re like many of us, you probably have a habit of reaching for your phone first thing in the morning to check emails or scroll through social media. However, that early morning screen time may be interrupting the stages your brain goes through when waking up your body.

Studies have found that smartphone usage is linked to greater feelings of stress. The screens themselves can spike cortisol levels, while the content on those screens can have a negative psychological effect. Essentially, using your phone first thing in the morning may cultivate more of a reactive mindset rather than a proactive one, which can take away your peace and control over how you want to start your day. If possible, avoid using your phone during the first hour after waking up. If you can help it, try to avoid using your phone for an hour before going to bed as well.

The way you start your day is up to you. If you want to wake up feeling refreshed, energized, and ready to take on any challenge that comes your way, the tips above can help set you on the right path. Once they become a habit, there’ll be no stopping you!