1: Rise a little earlier.
Getting up early can make you feel happier. A recent JAMA Psychiatry study indicated that rising only one hour early reduced an individual's chance of severe depression by 23 percent. According to Estrada, having more time can provide you more possibilities to engage in your morning routines mindfully rather than racing through them.
That may be making a cup of coffee and savoring the way it warms your body, or it could be spending an extra few minutes in bed and letting your body absorb the softness of your linens and pillows. "It's the art of savoring, rather than the actual activity, that gives you the benefit," she says.
2: As soon as possible, open the blinds.
Or, if not immediately, then within 20 minutes of awakening, suggests clinical psychologist and Energize! author Michael Breus, PhD. You'll sleep better at night and feel more alert in the morning if you're exposed to morning sunlight.
According to Breus, exposure to direct sunlight causes cells in your eyes to send a signal to your brain to stop producing the hormone melatonin, which promotes sleep. "It also sets a time for when melatonin production should start again, which will determine when you feel sleepy at night before bed.”
3: Avoid reaching for your phone right away.
If you're one of the eighty percent of adults who grab your smartphone as soon as you wake up, you might want to consider opting out. Your brain is overloaded with information when you first wake up, according to Estrada, from social media, work emails, and the news. The stress hormone cortisol spikes as a result of that overburden and more readily floods your system throughout the day. This implies that you are prone to increased tension throughout the day in addition to feeling more agitated when you first wake up.
4: Pour yourself some water.
We're not advocating that you forego your coffee, so don't worry. Take a sip of H20 first. According to study, even minor dehydration can negatively impact concentration and cognition. And you're probably on the verge of dehydration after going seven or eight hours without any liquids. According to Lisa R. Young, PhD, an adjunct professor of nutrition at New York University, "it's normal to wake up slightly dehydrated." "Your body functions overnight without hydrating, and even breathing and regulating your body temperature can lead to fluid loss." If the thought of drinking cold water first thing in the morning seems unappealing, Young also suggests having a cup of hot herbal tea.
5: Organize your bed.
It takes two minutes to straighten the pillows and pull up the blankets. However, it may provide you with an energy boost that lasts the entire day. According to surveys, seventy-five percent of adults who make their beds first thing in the morning say they still feel productive at the end of the day.
Of course, it's not like they're still bragging about their immaculately placed covers. You may be more inclined to take on other tasks on your to-do list after making the bed. "The reward area of our brains is activated when we work productively. And because the brain enjoys experiencing that reward, it tries to do more activities in order to receive it repeatedly, as explained by Estrada.
6: Step outside.
A review published in Frontiers in Psychology indicated that even 10 minutes of sitting or strolling outside can improve your mood. According to the American Psychological Association, being in natural environments improves mood, reduces stress, increases concentration, and even increases one's capacity for empathy and cooperation. This is in addition to providing a boost of energy from sunlight.
Better still if you manage to spot a group of crickets chirping or a squirrel chewing on a nut. In the face of danger, animals and insects often run away or stay extremely silent. It is therefore hypothesized that when we see or hear them, we instinctively feel comfortable," adds Estrada.
7: Have a breakfast high in protein.
According to Young, eating a protein-rich breakfast within two hours of waking up will help maintain stable blood sugar levels and prevent you from being really hungry. That alone won't make you grab for a sugary snack in the middle of the morning. According to study, those who consistently eat breakfast have stronger memories and lower rates of despair than people who skip it.
Young advises against obsessing over obtaining a specific amount of protein grams. Just concentrate on your meal selections. Balanced, high-protein options include scrambled eggs with whole grain toast and sliced tomato, low-fat cottage cheese or Greek yogurt with fruit, and whole grain toast with peanut butter and banana.
8: Get in motion.
It's likely that you already know the countless advantages of consistent exercise. But there might be benefits to working out in the morning. A British Medical Journal of Sports Medicine study on older persons indicated that just 30 minutes of moderate-intensity walking in the morning can enhance cognitive performance throughout the day. If you work out in the morning before breakfast, it may also help you sleep better at night and burn more fat during the day.
9: Reduce the shower's temperature.
A hot shower really does the trick on certain days. However, if you're feeling very daring, maybe about turning the faucet to cold for a minute or two. One PLoS One study indicated that adults who often reported having hot-to-cold showers reported fewer sick days—29 percent less than those who avoided the chilly bathing sessions. Although the advantages of cold water therapy are still being studied, cold showers may help strengthen your immune system, according to the Cleveland Clinic. (However, avoid doing this one if you have a cardiac issue as t
he chilly water may strain your heart more.)
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