Morning routines are a helpful companion to start the day with more motivation. But what can the fixed rituals consist of in order to find the optimal start to the day after a restful sleep? Ideas and tips to help you develop your own individualized morning routine can be found here.
Table of contents
- Start the day successfully
- Ideas & tips for an ideal morning routine
- 3 steps to the perfect morning routine
Start the day successfully
Good sleep is half the battle for a good day. Without enough energy, it's hard to have a successful day. If you sleep well and act smartly in the morning, you are bound to have an optimal day. But what are the things that hold us back from a successful start to the day? If hectic mornings are one of your daily companions, prick up your ears now. We explain everything you need to know about a perfect morning routine. Why restlessness accompanies us in the morning can have several reasons. First of all, you should make sure that you always go to bed at a similar time in the evening. This will help your rhythm and make it easier to get out of bed the next day. Generally, the amount of sleep recommended by experts is 7 - 8 hours per night. You should also avoid eating heavy food shortly before going to bed, as your body is already busy enough regenerating your cells during the night. We have following tips for you, how you can facilitate a structured start into the day.
Ideas & tips for an ideal morning routine
#1 Get up with the first alarm clock
If you get up directly with the first alarm clock, you start the day without inertia. That determination that is present when you get up right away can have an effect on the rest of your day, leaving you full of energy. A gentle alarm sound could also help you get out of bed easier. However, why you should get up right at the first alarm can also be justified from a scientific point of view. By waking up and going back to sleep in the meantime, your brain doesn't know whether it should be awake now or stay tired, but at the same time it releases hormones for deep sleep. However, you don't get any real sleep in the short time between the next alarm clock ringing and you don't get any rest. As a result, fatigue can develop and persist throughout the day. Being sluggish right after waking up is normal, however snoozing can cause those moments to turn into hours and the entire day is spent in a tired state.
#2 Make your bed, do your chores, plan your day.
Keeping things tidy gives you a good structure to start your day well. By making your bed and keeping on top of household chores early in the morning, you can come home in the evening after work with a clear conscience and put your feet up faster. Planning your day and writing a To Do list will help you successfully complete all your upcoming tasks.
#3 Avoid glances at your phone early in the morning.
Constantly checking our smartphone can have an impact on our brain and cause anxiety. Checking emails early in the morning or late at night is related to higher stress levels. So, if you want to start your day without stress, you should avoid your phone in the morning. Also, screen light inhibits the production of the sleep hormone melatonin, leading to poorer sleep. So avoid looking at your smartphone even right before you go to sleep.
#4 Let in the light and drink lots of water
Lots of light and a glass of water in the morning help to wake you up. The body gets new stimuli to process and you wake up faster. Also, bright light inhibits your melatonin production. This leads to a feeling of wakefulness.
#5 Take a shower, brush your teeth, body care
By body care in the morning we feel fresh and start the day feeling better and more awake. For example, cold water increases the pulse and activates the release of adrenaline .
#6 Listen to music, meditate, eat a hearty breakfast
If you take time for yourself, you are more likely to start the day without hectic and stress. Thoughts that might be weighing you down are less likely to surface and with this buffer of time for yourself, you ensure a positive start to the day.
#7 Morning stretching, incorporate movement
Daily movement activates the body. Stretching after you get out of bed slowly ramps up your circulation and gets your blood flowing. This is important for your muscles and overall circulation.
#8 Morning Walks to Get Fresh Air
This method also gets your circulation going and boosts your metabolism. A walk in the fresh air provides us with the necessary portion of oxygen, which helps us start the day fitter. During the night our circulation shuts down. By exercising in the morning, you support the effect of the hormones that are responsible for making us feel fit. The hormones speed up the heartbeat and the heart pumps more blood through the body. Your body prepares itself for the day's activities.
Three steps to the perfect morning routine
Step 1: Are you an early or late riser?
Early riser: Whether we are early risers or night owls is already in our genes and is controlled by our natural biorhythm. In order to be able to respond optimally to the body's own processes, it can therefore be helpful to know your own chronotype. The morning or early type ("lark") is usually awake early and has hardly any problems with tiredness in the morning. Performance in the morning is therefore not unusual. A fixed evening routine and going to bed early are good ways of keeping to your body's own rhythm and supporting a positive start to the day.
Late risers: The evening or late type ("owl") usually only reaches its peak performance in the late evening hours and therefore only produces the melatonin needed for sleep at the beginning of the night. In the morning, however, they need longer to wake up and get going. It's also usually much harder for them to get out of bed when the alarm goes off (too) early in the morning. Maybe you could position the alarm far enough away from the bed so that you have to get up to turn it off. This will help you get out of bed better because you'll be forced to move and your body will be primed for more activity, whether you like it or not.
Step 2: Do you prefer a big breakfast or a quick one?
Eat a big breakfast: Make a schedule in your morning routine so that you know when and how much time you really have for breakfast. This will help you avoid time pressure later on and allow you to eat your first meal of the day in peace. You should also be careful not to overload your body with heavy food in the morning, as it is very busy with the digestive processes after a hearty breakfast. This can have a negative effect on your performance.
Quick: Even if you're on the go in the morning or just not hungry yet, you shouldn't skip breakfast altogether. If you're short on time, you could establish a set to-do list so that you get important things done before breakfast and have time for a quick meal. Also, when eating a quick breakfast, make sure you get enough vitamins and nutrients. One way to do this is to eat a protein-rich diet that will give you quick, long-term energy for the day.
Read more about nutrition and sleep in this article.
Step 3: Are you a morning person or are you already full of energy in the morning?
Morning grouch: Why are you actually a morning grouch? In addition to different personal reasons, early or late types can be tied in here again. Maybe as an owl type you don't pay enough attention to your body and get up against your natural rhythm. Incorporate positive activities and impressions into your morning routine. Listen to your favorite music or get some exercise, such as a morning walk in the fresh air. All of this will boost your metabolism and you can consciously combat your uncomfortable nature in the morning. Also, try to start demanding tasks later in the day, as you will be able to do them with more energy.
Full of energy: In all likelihood, you are a lark in this case. Do you find it easy to be productive early in the morning? Use this energy and performance to complete important tasks and relax faster in the evening.
Exercise & fresh air in the morning boosts circulation
Take time for yourself and pay attention to your natural rhythm.
Sufficient fluids and a nutritious breakfast in the morning wake you up and provide energy for the day.
Structure and fixed routines help you to make the most of your performance and get off to a good start in the morning.
Best wishes and see you soon!