WAKE

A good early morning routine is essential to set you up for a happy, healthy and positive day

DON'T HIT SNOOZE

When you hit the snooze button you are awake. As the alarm turns off you drift back into sleep.

When you drift back to sleep after you've woken up, your brain starts a sleep cycle. Sleep cycles take 75 to 90 minutes to complete.

When the alarm goes off again you are 5-10 minutes into a 75 minute sleep cycle & that is why you feel groggy & exhausted.

It can take your brain up to four hours to recover from feeling groggy after being abruptly woken up mid-sleep cycle, SO if you want o start the day feeling good, then when the alarm goes off - count down from 5 - then get yourself out of bed.

HYDRATE

Drinking a full glass of water soon after you wake is an important way to start the day.

After sleeping you are quite dehydrated, so a full glass (at least 1/2 a pint) of water is a great way to help you wake from your slumber and feel refreshed.

Tea or coffee are also good, but drink them after your water to avoid the dehydrative effects of the caffeine.

AVOID ELECTRONICS

Checking our phones first thing in the morning, we lose out on our morning routine. Phones can not only hijack our attention, but also make us less productive.

When we lose ourselves in our phones we can tend to react to what we see instead of focusing on how we want to feel.

Seeing negative news or work emails first thing in the morning triggers your stress response. It can set the tone for the entire day, leaving you on edge.

By using your phone first thing when you wake you skip important theta brain waves (ideal for tapping into your subconscious mind and visualising your goals for the day) and instead head straight into a beta state of being wide awake and on high alert.

The stress this can cause has a significant impact on the physical structure of the brain.

SEE THE LIGHT

All mammals have a natural body clock called the Circadian Rhythm.

Our Circadian Rhythm repeats roughly every 24 hours carrying out essential functions and processes such as the sleep-wake cycle.

Exposure to Natural Light early in the day is the most powerful way to align your Circadian Rhythm.

About 15 minutes of sunlight or 1/2 an hour on an overcast day is all that you need to kickstart your internal body clock.

Tips for a healthy morning routine

Try and get up at around the same time every morning to help regulate you body clock.
Don't hit the snooze button on your alarm, however tired you feel, it'll only make things worse.
Don't touch any electronics until you've been through your planned routine.
Hydrate yourself first thing with a full glass of water water to help pull you out of your slumber.
Give yourself a high 5 in the mirror - sounds crazy, but the science shows that it works!
Don't eat for 12-16 hours after your last meal of the previous evening.
Expose yourself to natural light as early as you can to align you body clock.
Fitting in a quick bit of exercise will help to relax you and lift you spirits.
Meditation, journaling or positive affirmations can all help set a positive personal tone for the day.
Prioritising important tasks can give you a sense of control and purpose.
Listening to some uplifting music or an interesting podcast can help to inspire your day.
Have a good self care routine.
Take a cold shower or bath daily.
If you can fit in a sauna the health benefits are huge.
If you're struggling with procrastination, count down from 5 to 1 and then go for it!

COLD & HEAT

There are huge health benefits associated with exposure to cold water & dry heat.

Daily immersion in cold water is proven to accelerate your metabolism, reduce inflammation, improve your circulation, increase levels of resilience and lower stress.

Time in the sauna is associated with dramatically better health, including reduced risk for cardiovascular disease, dementia, and early death.

RISE & SHINE

It's time to get up!

EXERCISE

Some form of light to moderate exercise is a great way to relax yourself and lift your mood for the day ahead.

You don't have to go crazy (10-15 minutes at intensity is fine) but anything that gets your heart rate up and your muscles working will help to boost your spirits.

Exercising in the morning can also help you to avoid mental fatigue during the day.