We speak to sleep specialist Olivia Arezzolo, to find out what a great morning routine looks like to set yourself up for a productive, positive and powerful day.
It’s important to note that doing some of these steps is better than doing none, but doing all of them is best!
Do what is possible, you are sure to benefit.
- Set your alarm early enough to allow at least 20 minutes for the routine.
- Once your alarm goes off, GET UP! Leading neuroscientist Matthew Walker reports that hitting the snooze button, especially if it’s jolting instead of soothing, can lead to anxiety and extreme stress.
- Once you are up, drink a big glass of water – the British Journal of Nutrition reported even mild dehydration increases fatigue, anxiety, an inability to focus and slows mental processing speed. After fasting overnight, the body must consume water to clear out toxins from the previous day – giving you additional energy in the process.
- Have a cup of herbal tea, black tea or (if you must), coffee. Avoid using sugar, opt for stevia instead.
- Once you have your tea / coffee, go outside or by a window into sunlight. Research shows exposing yourself to natural light suppresses the hormone to make you sleepy – melatonin. Translated, you become less tired simply by seeing the sun. Moreover, this means in the evening, you’re more likely to produce melatonin earlier too – so you’ll more easily fall asleep that night too.
- While you are in the sun, grab a notepad and write down 3 positive things about your life right now. This can be as simple as ‘this tea is delicious’ or ‘I am lucky to have a great partner / friends / family’. Peer reviewed journal American Psychologist testifies prompting yourself to be optimistic on a daily basis helps reduce stress, protects and rectifies burn out / mental exhaustion, lessens anxiety and depression and even increases your likelihood of attaining personal and professional goals.
- Ideally whilst in the sun, do at least 10 minutes of movement. This can be as simple as a gentle walk or yoga, right through to a run or training session. The important things is that you do SOMETHING and form this daily habit. Immediately releasing endorphins to improve your mood, research shows it also aids mental functioning later in the day – so you’re more productive and less stressed because you’re able to get more done. Furthermore, it changes the structure in the brain responsible for reacting to stress, making you more calm and less affected by everyday challenges – a primary factor in mental exhaustion. Finally, it boosts circulation, so again you’re instantly more energetic.
- Finish the routine with at least 5 minutes of mindfulness meditation. Try the app “Headspace” (it has a free trial). Science has found meditation to be effective for reducing stress, increasing concentration and helpful for anxiety and depression – key symptoms for burn out.
As you can see, this morning routine isn’t just about physical energy – it’s primarily about psychology. Essentially, the mind will dictate how energetic you feel – remember, it’s a feeling. So in remedying sleep, reducing stress and enhancing productivity, the morning routine above is ideal.
Now, all you need to do is put it into action – starting now. Nothing changes until you change!
For more information on fat loss or overall wellness please contact one of our qualified Body Catalyst therapists to book your free consultation.
If you are interested in sleep optimisation programs from The Sleep Solution, please contact Olivia Arezzolo and ask about our special Body Catalyst discount on sleep coaching and programs.