As summer comes to a close and routines start to creep back into our daily lives, it’s important to start the day off on the right track. By establishing healthy habits first thing in the morning, you set yourself up for success and positivity throughout the day. Research also shows that a healthy morning routine can increase productivity during the day.
Some people tend to reach directly for their phones upon waking up - sometimes even before opening their eyes. Have you ever caught yourself closing one eye to be able to focus on the screen? It is estimated that 80% of of us check our phones within 15 minutes of waking up. Instead of scrolling the news or social media, implement healthy habits that facilitate healing and overall wellbeing.
Here are 4 ways you can reinvigorate your mornings:
1. Don’t Snooze: Have you ever thought - ‘just five more minutes?’ Studies show getting that extra five, ten or twenty minutes of sleep can actually make you more tired. Sleep cycles come in 90 minute waves throughout the night. Disrupting the circadian rhythms can result in grogginess all day and drain energy. Snoozing does not allow your body to go into a full sleep cycle before waking back up. Instead, try going to bed five minutes earlier and limit electronics before bed to help you drift off to sleep sooner.
2. Light Stretching: Although it may sound counterintuitive, movement helps to energize the body. A short walk around the block can help perk you up when you are tired. In the morning, easy stretching will work much like a short walk waking your body up, getting your blood circulating, and creating mental alertness. Try reaching your arms above your head before you even get out of bed, and point down through your toes. Circle your wrists in one direction and then other other. Get creative and do movements that feel right for your body!
3. Rehydrate your body: Your body uses stored resources, such as water, to keep it functioning while you sleep. This can lead to feeling slightly dehydrated upon waking up in the morning. Have you ever noticed your urine is a darker yellow and might have a strong odor when you first wake up? That’s a clear sign you are dehydrated, which can cause low energy, brain fog, and dizziness among other things. Drinking 16 ounces or more of water before consuming anything else will help to rehydrate your body, flush your system, provide mental clarity, and jumpstart your metabolism. I recommend warm water with lemon to kick-start the day. Not only is it hydrating but it also helps to keep pH of the body in balance.
4. Think about the day ahead: Positive emotions have been associated with lower levels of cortisol, a stress hormone that significantly contributes to extra weight some people carry around the midsection. One way to start the day off right is to visualize how you want your day to go. By doing that you are putting those positive thoughts in your memory bank for your subconscious to make your thoughts a reality.
Try adding one of the above to your morning routine each week, and see how you feel after a few weeks. Start with the one that resonates with you the most first.
Interested in working one-on-one with me regarding your health related goals? Book a complimentary 15-minute consultation today!
In health and happiness,
Dr. Erin Stefanacci, DC