Healthy Morning Habits
How we start our day has a tremendous impact on the rest of the day. Research has shown that a consistent morning routine can reduce stress, boost energy, and improve productivity. Here are some practices to consider incorporating into your morning routine:
Wait to check your phone.
When you wake up, your brain switches from delta waves (a deep sleep state) to theta waves (a dream-like state) to alpha waves (an awake but relaxed state). When you reach for your phone to check emails or social media first thing in the morning, your brain bypasses the theta and alpha stages and produces beta waves (an alert and actively engaged state). You miss out on the benefits of theta and alpha waves, i.e. enhanced creativity, intuition, empathy, and learning. Too much beta activity throughout the day has also been linked to anxiety, so take advantage of the slower brainwaves when you’re waking up in the mornings.
Meditate, even if it’s just for a few minutes.
Imagine starting your day with a peaceful mind. Meditating when you first wake up is easier and more effective because your brain is in a theta or alpha state. By dedicating just 5 minutes to morning meditation, you can set a calm and positive tone for the day ahead, helping you to navigate through any challenges with a sense of tranquility.
Try one of my favorite meditation apps:
If you want to avoid going on your phone to meditate, try taking a few deep breaths and setting an intention for the day.
Make your bed.
Making your bed in the morning creates a more organized environment, which decreases cortisol, the stress hormone. It is also an easy way to start your day off with a sense of accomplishment!
Drink water and electrolytes.
Hydration is key to feeling your best! Most of us are slightly dehydrated when we first wake up, so it's crucial to replenish our bodies. Start your day by drinking a glass of water and then another with an electrolyte powder. This simple routine can significantly support your energy levels and brain function throughout the day, keeping you alert and focused.
Try one of my favorite electrolyte brands:
Move your body.
Moving your body is a great way to start your day — whether it’s a walk, yoga, strength training, or simply stretching. Movement releases tension in your muscles, releases endorphins, and jump-starts your digestion.
Get morning sunlight.
When sunlight enters your eyes in the morning, it sends a signal to your pituitary gland to suppress melatonin and increase serotonin. This regulates your sleep-wake cycle so you feel energized during the day and sleep better at night.
You don’t have to incorporate all of these practices at once. Pick whichever is most realistic for you to do and keep up with. Have a beautiful morning!
