Effective Morning Routines Don’t Have to Start at 4AM
Over the past couple months, “extreme” morning routines have taken social media algorithms by storm. Most famously, fitness influencer Ashton Hall’s nearly 6-hour process amassed over a billion (with a B!) views across X, TikTok, and Instagram, inspiring both earnest and satirical copycats. These 6 hours feature a banana peel facial, a visit to the gym, pool, and hot tub, and two separate face plunges into ice water.
But if you, like most, don’t have a spare 6 hours every morning, you’re not doomed to a life of unproductivity. Here are the most crucial elements of an energizing and realistic morning routine (no banana peel included):
1. Understand Your Circadian Rhythm
The first step in crafting your morning routine is understanding why morning routines can be so difficult. Your body’s internal clock (or “circadian rhythm”) guides your energy levels, as well as hormones, digestion, and other biological processes. Ideally, your morning routine begins when your body tells you that it’s time to wake up, but as our bodies’ clocks and our alarm clocks are usually not aligned, many wake up feeling sluggish and groggy. You can use the following strategies to close this gap:
- Establish consistent bedtimes and wake-up times: Going to bed and waking up at the same time (even on the weekend) can help teach your body when it is time to get sleepy, and when it is time to rev up.
- Seek sunlight: Our brains know that sunlight = daytime. Opening up your windows or stepping outside for just 15 minutes in the morning can orient your brain into wake-up mode.
- Avoid artificial light: On the other hand, our brains aren’t very good at knowing that phone light does NOT = daytime. It is crucial to not look at any screens in the hour or two leading up to bedtime, so our bodies know that the sun has set, and it’s time to rest.
2. Hydration is Key
If you wake up with a mouth that feels like a desert, drinking a glass of water first thing in the morning is likely a habit that comes naturally. According to a research article published in Nutrients, however, thirst is not a foolproof indicator that you are dehydrated. Regardless of how thirsty you feel, drinking water in the morning is crucial for waking up your mind and preparing your body for the day to come.
To maximize your morning hydration, trade your ice-cold water for lukewarm to aid in your digestion and avoid shocking your system. You can also try mixing in lemon or apple cider vinegar for bonus digestion support.
3. Breaking Your Fast
It’s cliche but it’s true: breakfast is the most important meal of the day. Our bodies have been without nutrition since bedtime, and it’s unrealistic to expect them to jump into the day unfed. Keep the following in mind while powering up your body:
- Protein = Power: Having a breakfast packed with protein and healthy fats stabilizes your blood sugar levels and ensures long lasting energy that will keep you full and fueled. The Journal of Daily Scienceadditionally found that a high-protein, low-carb breakfast improved performance in cognitive concentration before lunch. Some great options include eggs, almond butter, or high-protein yogurt, and healthy fat sources such as avocado. To level up your morning protein, a smoothie featuring Garden of Life’s Raw Organic Protein Powderand a base of water/almond milk and greens can start your day off right.
- Avoid Sugar: While reaching for a bowl of cereal or a chocolatey pastry in the morning is tempting, these high sugar options will cause an energy crash well before lunch. Instead, consider incorporating fruit into the protein-rich options above to satisfy that morning sweet tooth!
- No, Coffee Does Not Count: Drinking coffee on an empty stomach is like jumpstarting a car with no gas in the tank. While that initial buzz might feel promising, you won’t get very far before you sputter out! If coffee is a part of your daily routine, consume it with your breakfast to manage your cortisol (stress hormone) levels and prevent an anxious start to your day.
- Incorporate Your Supplements: Building supplements into a plan, such as taking them with a meal rather than some unspecified time in the day, greatly increases your consistency and likelihood to stick to a routine. Breakfast is a great time to incorporate supplements, such as our Dr. Formulated Once Daily Probiotic for gastrointestinal support or our Organics Women’s/Men’s Multi for vitamin deficiencies.
4. Move Your Body
Getting your workout in early is a great way to take advantage of your body’s higher energy levels to increase natural gains and energize your mind. Additionally, high-intensity workouts out too close to bedtime (I’m looking at you, nighttime fitness classes!) can keep you up at night and result in poorer sleep quality, while a study from Scientific Reports found morning exercise promoted an earlier sleep-wake cycle, resulting in better sleep quality. Even if you’re loyal to an after-work fitness routine, make sure you make time for some morning movement, such as a walk or yoga, to keep your joints healthy throughout the day.
5. Take a Moment
The start of your day is also a good time to build your to-do list for the day, set intentions, or incorporate mindfulness through journaling or deep breathing. This time establishes a positive tone and direction for your day.
For monthly journal prompts that inspire reflection on both your mental and physical health, join the Garden of Life Newsletter!
Conclusion
The key to a successful morning routine is finding what works for you and embracing the simplicity of small, intentional actions. A routine is only effective if it is consistent, so ensure you are committing to changes that you’re willing to stick to every day. Don’t let the flashiness of extreme 6-hour routines distract you from what’s really important: starting your mind and body on the right path for the day.
References:
https://linkinghub.elsevier.com/retrieve/pii/S0022030223020143
Relationships between Morning Thirst and Later Hydration Status and Total Water Intake - PubMed
