How to develop a healthy morning routine?

By Samyati Mohanty

A healthy morning routine and good food habits can help you feel more productive. Going to bed on time and getting enough sleep is a key aspect of developing and maintaining the best morning routine for a healthy life so that you may wake up refreshed and ready to go the next morning.

If you're not a morning person, start small. Even picking one personally exciting exercise in the morning could help you focus on that work and be more present. If the activity is enjoyable to perform, it will likely push you to get a better start in the morning. Here's a quick overview.

1. Stick to a regular bedtime and waking schedule.

A healthy morning routine for glowing skin’s foundation is consistency. Set a regular bedtime and wake-up time and stick to it as much as possible. This will not only help you have a better day ahead of you, but it will also assist you in getting a better night's sleep. This is because waking up and going to bed at the same time establishes your internal clock, or circadian rhythm, which helps you sleep better.

2. Estimate how much time you'll require.

Allowing yourself enough time in the morning to do all of your tasks. Planning backward from your first engagement, such as your first meeting or the start time of your children's school, and rising up early enough to fit everything in; depending on how many things your morning routine entails, you may require anywhere from 30 to 60 minutes. Engaging attentively in each stage of the routine can help to lessen haste and reactivity while also increasing the sense of serenity and joy that comes with finishing it. This is the best preparatory and healthy morning routine for students.

3. Don't push the snooze button.

Snoozes are a bad way to start the day. Snoozing may feel like a triumph in the short term, but it has minimal benefit in terms of promoting the long-term objective of getting rest. Rework your expectations of what may be done by waking up early if you find yourself pressing the snooze button frequently. If your body requires extra rest, you may need to make changes in your routine. A healthy morning routine for adults requires seven to nine hours of sleep every night on average.

If you're pushing snooze because you're overwhelmed by all you have to accomplish in the morning or attempting to escape the day ahead, waking up and completing one or two things that offer you serenity and happiness can lift your spirits. For example, you may get up and perform some meditation, go for a stroll around your neighborhood, or prepare a nutritious meal for yourself.

4. Get up from your bed

While you may be tempted to stay in bed and read your phone for a while before getting out of bed, getting out of bed is encouraged.

Getting out of bed is the first step. Then pick one action to which you can dedicate 100% of your attention, such as prayer, affirmation, a physical stretch, or brushing your teeth.

With practise, sticking to a schedule can help you deal with external stress, enhance your problem-solving abilities, and better engage with the day ahead.

5. Don't use your phone

Scrolling through the news or your social media feeds is a passive activity that can detract from your productivity in the morning. When you engage with this sort of information before you're completely up or out of bed, it's easy to fall into the trap of mindlessly reading content that appears to be useful but is actually a passive activity.

6. Use affirmations to help you feel better about yourself.

Positive affirmations, whether spoken or written, can help you build confidence, overcome negativity, and enhance your relationships over time.

You can make up your own affirmations or choose from the list below:

• I am intelligent, powerful, capable, and compassionate.
• I am deserved, grateful, and blessed.
• It's going to be a terrific day today.

7. Drink a glass of water

Instead of tea or coffee, start your day with water. Keep an eight-ounce bottle of water next to your bed and drink it as soon as you wake up. Water is required for the digestion of food, the absorption of nutrients, and the elimination of waste products.

8. Stretch or exercise

Exercising first thing in the morning can help you balance your sleep-wake cycle and, if weight reduction is your aim, it can also help you lose weight. If you don't have time for a full exercise, warm up your muscles and joints with a few stretches.

9. Within an hour after waking up, eat something.

To increase your metabolism, break your fast from the night before and eat within the first hour after waking. Extending the fasting-like state could lead your metabolism to slow, perhaps ruining your day. A faster metabolic rate, on the other hand, implies your body burns more calories during the day, making you feel more energized.

If you're going to work out, eating something before you do so can assist your body stay fueled. Adding a handful of nuts or natural nut butter to a small apple or half a banana.

10. Make healthy breakfast choices.

When it comes to breaking your fast, the ideal selections are those that are based on whole foods, which are foods in their original condition and not processed, and are high in protein and fiber to satiate and nourish your body for the day ahead. Healthy alternatives include oats, fruit with yogurt, and vegetable egg muffins.

Ideas to get you pumped up for the morning with some healthy morning routine tips and tricks,

• While getting dressed or preparing breakfast, listen to a podcast.
• Take up an activity that you like, such as gardening.
• Take a quick stroll about your neighborhood, or go to a local park or beach to get some sun, fresh air, and morning workout.
• To help you ponder, evaluate, and ideate, journal or write morning pages, which is writing a stream of consciousness in your journal and filling three pages every morning.
• To relieve stress, inflammation, and enhance immunity, try breathing exercises like pranayam or the Wim Hof breathing method.