As school and work start to pick up again and you’re trying to get back into the swing of things, try giving your morning routine a makeover to get every day started on the right note. Creating a healthy morning routine is as easy as trying these 5 tips.
Don’t Snooze the Alarm
When the alarm clock goes off in the morning it can be tempting to shut it off for a few minutes, but it’s important to try not to hit the snooze button. When you sleep your body enters the sleep cycle, a series of conscious states that help with your body’s rest and repair. When your alarm goes off, you’re typically entering the end of the final stage of the sleep cycle, known as REM sleep, and you end the cycle. Falling back asleep will re enter you into the sleep cycle and a second alarm will interrupt it. Interrupting your sleep cycle can cause disorientation and grogginess.
Instead of snoozing the morning away, try starting your morning off with a few minutes of relaxation before getting up. Take a moment to work on your breathing and meditate. Slow down and allow your body to adjust to being awake without falling back to sleep.
Drink plenty of water
Throughout the night we aren’t able to consume water. 6 to 8 hours, the recommended amount of sleep a night, is a long time to go without drinking anything so many of us become dehydrated. A cup of water in the morning can help you to rehydrate.
Try drinking at least 8 ounces of water first thing when you wake up, before your morning cup of coffee or workout. Having water on your nightstand to drink when you first wake up can help kick start your rehydration. Drinking water in the morning can also increase alertness, increase brain productivity and wake up your metabolism.
Eat a good breakfast
We have always been told that breakfast is the most important meal of the day. The same as with water, 6 to 8 hours of recommended sleep are a long time to go without food. Eating a healthy breakfast jump starts your metabolism and helps you burn more calories throughout the day. The nutrient boost from breakfast helps increase your energy and alertness.
While eating breakfast is important, eating a healthy breakfast can be even more beneficial. Food is fuel for the body; it is important to fuel yourself with good food. Try incorporating more proteins into your morning routine. Things like greek yogurt and egg whites can help properly fuel your body for a full day.
Moving your body first thing in the morning can increase endorphins and give you a boost. Movement increases your blood flow and brings oxygen throughout your body. Exercising in the morning can build a good foundation for the rest of your day. Regular exercise increases your overall energy and working out in the morning can increase your focus during the day.
The recommended amount of exercise is 30 minutes a day. You can help stave off fatigue by getting your heart pumping in the morning. Go for a walk, attend a work out class, or try a new yoga flow–anything you can do to get your heart rate up and more oxygen flowing at the start of your day will help energize you. If you don’t have time for a full workout, try completing a few stretches when you get out of bed.
Start preparing for your morning the night before
A successful morning actually begins the night before. It is important to your morning to get a good night's rest to feel refreshed and committed to your routine. The better sleep you get at night the more willing you’ll be to get up in the morning.
Try putting screens away before bedtime and instead try another activity that calms your mind and allows you to relax, like reading or journaling. The night before is also the perfect time to organize everything you need for the next day; this will allow you to move more smoothly through your morning.
Want to know more about how to maximize your impact on your athletic performance? Download our free Champion’s Playbook now for more helpful resources!