#1 – Don’t Reach For Technology When You Wake Up
Waking up is a natural, and should be, a peaceful process. Many people sleep with their phones…Either next to them, or literally in their hands. A 2015 Bank of America Trends in Consumer Mobility Report survey showed that out of 1,000 respondents, 71% slept with or next to their phones, 55% actually leaving it on the nightstand. “But I need my phone. It is my alarm clock.” The problem is that in addition to being suddenly woken, most of us immediately reach for the device and see texts, emails, news alerts, and other things we missed. These are all unhealthy stressors that start your day off wrong. Instead of using your phone to wake from your slumber by the sound of a blaring alarm, followed by the moment of realization that you have missed a lot (trust me, most likely, those things can wait), try one of the following:
- Understanding your body’s natural circadian rhythm is critical to learning how to open your eyes naturally in the morning. Your circadian rhythm is what makes you feel awake or sleepy, depending on the time of day. If the rhythm wakes you up naturally, your body and mind are ready to stop sleeping.
- Try the Philips HF3520 Wake-Up Light With Colored Sunrise Simulation, rated the top natural wake up light and alarm for 2017. Even the Rooster agrees…
#2 – Wake Up 20 Minutes Earlier and do a 10 Minute Stretch
Getting in that early morning routine without losing an extra hour of sleep can be quite a challenge. The American College of Sports Medicine suggests that stretching can be especially effective in the early morning hours. It improves posture, alleviates aches and pains, increases blood flow, stimulates the senses and gives you more energy. All you need is an extra 20 minutes for a 10 minute stretch routine – after all, you have to get your clothes on, get your Yoga Mat (Check Out Manduka eKO Lite Yoga and Pilates Mat, Acai, 4mm, 68″), and flip the “ON” button for the coffee maker.
#3 – Speaking of the Morning Coffee, Have a Cup ‘O Joe!
54% of Americans over 18 years of age drink coffee daily. When reading this, I am talking about coffee, not the Grande Caramel Macchiato at Starbucks — you understand how unhealthy that little slice of Heaven actually is. Coffee is packed full of antioxidants, has a stress-relieving aroma, has been shown to help brain & liver function, and, can stimulate your workout.
#4 – Start Your Day Off With A Healthy Breakfast
Running out the door in the morning without proper sustenance is unhealthy, affects your metabolism, sets you up for eating quick-grab snacks throughout the morning, and overeating later in the day. A healthy breakfast gives you energy, increases brain function, stabilizes your metabolism, and satisfies your appetite setting you up for healthier living throughout the day. Aim for a breakfast that combines good carbs, fiber, and a dose of protein. Here are some healthy foods to start your day:
- Greek Yogurt
- Berries (check out my post Ten Red Fruits to Stimulate Your Health)
- Almond Butter
If you don’t have time to cook, try my Body Boost Berry Blast Breakfast. However, if you do have time to cook, try this low calorie egg white omelet:
#5 – Motivate Yourself with Small Wins Every Morning
Mornings are usually a stressful rush during the work week. However, small “feel good” moments can help reduce the stress and put us in a positive mood for the day. While your drinking your coffee, read part of that book you haven’t been able to finish. Hug and kiss your loved ones. If you find yourself with an extra 15 minutes, go for a brisk walk. Small wins equal big gains and help set the stage for a successful day.
Now you are armed with some of the tools to help you build your daily foundation every morning.
In health and happiness,