Have you ever heard the saying, “Win the morning, Win the day”? As it turns out, whoever said that was right! We all know that when you wake up feeling sluggish and unmotivated, it can impact your whole day. That’s why adopting an energising morning routine will set you up for a day of productivity and success.
But before you can start creating your morning routine, it’s important to make sure you’re getting enough sleep and keeping hydrated. Experts suggest adults get between seven and nine hours of solid sleep in order for our brains to function at their full capacity. And no, that’s not lay in bed for two hours scrolling on Instagram before having a few hours of interrupted sleep. It’s also recommended to limit your exposure to blue light (like our TVs and smartphones) from around two to three hours before you plan to go to bed, so your brain knows it’s time to switch off.
Upon waking, as tempting as it is to go straight for your morning Beforeyouspeak coffee, experts recommend drinking a glass or two of water to rehydrate. During sleep we can become dehydrated, making us feel even more tired.
Lastly – ditch the snooze button! Research has shown that constantly hitting the snooze button can increase our blood pressure if we’re continually drifting in and out of our REM or ‘dream sleep’. And as nice as it is to constantly say to yourself, “Just five more minutes” – it never really is just five minutes.
CREATING YOUR MORNING ROUTINE
So you want to embrace a new morning routine but you’re not sure where to start? We’ve got a few tips and tricks for you to take on board and give you an idea of the things that can get you ready for whatever the day throws at you. To keep it simple, we’re going to break your morning routine down into three parts – movement, mindfulness and me time.
You don’t have to start every morning with an intense sweaty gym session, but studies show that even 10 minutes of exercise in the morning can promote wakefulness and help you to sleep better at night. And we all know that more sleep means more energy for you to go about your day. If you can make it to the gym, great! If not, don’t worry – some energising yoga stretches or a brisk walk in the morning sun will have the same effect.
Just like how reducing light before bed signals that it’s time to go to sleep, being exposed to sunlight in the morning helps to kickstart our circadian rhythm. So doing your exercise outside will get your body and mind energised, ready to start the day.
No, you don’t need to sit on a big cushion with your legs crossed and fully meditate, but taking a few minutes to be ‘mindful’ before tackling the day head-on can help to reduce stress, boost performance at work and reduce your risk of burnout. However, research proves that to reap the full benefits of mindfulness, it needs to be practised daily, which is why allocating a few minutes of your morning routine to being mindful is perfect!
An easy way to implement a little mindfulness into your morning include eating breakfast or drinking your morning Beforeyouspeak coffee without any distraction, and focusing on the whole experience without the distraction of work emails or Instagram notifications.
Do you have a hobby you love or a new skill you’d like to learn, but simply don’t allow the time for it on top of work, family commitments and maintaining a social life? Making an extra 15-20 minutes available each morning for you to work on something just for you, whether that be mastering a skill, reading a book, learning a new language or simply listening to a podcast you enjoy can set you up for an awesome day. Not only will you have accomplished something before going about your day, but allocating time to focus on nothing but yourself is one of the best energy management tools. Plus, remember that extra 30 minutes you used to waste snoozing? That’s your new ‘Me time!’ And the more efficiently you learn to recharge your batteries, the more effective and present you will be a task or deadline needs your full attention.
The New Year is the perfect time to implement a morning routine so you can smash your goals! What will you achieve?