A consistent and holistic morning routine ensures high quality sleep in the evening. Restful sleep ensures you have good energy, a sharp mind throughout the day and, long-term well-being.
Having a restful sleep helps reduce inflammation in your body, fights against infections and most importantly, helps restore your body after oxidative stress and aerobic efforts.
Here’s my morning routine that will support your next restful sleep and consistent physical recovery plan:
Wake Up at 5:00 AM
Yes! I love the silence in the early mornings. I find I get to be more productive and it improves my overall mood. Additionally, I have more time to myself for the day. People in relationships, or who are parents could engage in this habit to have more time to themselves as well. Of course, life circumstances change and your routines will need to modify to fit your personal and relational needs. It’s important to remain flexible and adapt accordingly.
Measuring my HR Variability (also called an EKG)
HRV is the variance in the time interval between heartbeats in milliseconds and can indicate overall health problems, heart, or mental conditions like depression/anxiety. However, HRV can be difficult to interpret because it decreases with age and it’s not a consistent value for every person. Exercising regularly, taking care of your heart and mental health, and engaging in breathing exercises makes your central nervous system, sympathetic and parasympathetic engage effectively.
Weighing and Measuring myself
When it comes to my body, I don’t like surprises. One of the first things I do after waking up in the morning is use the bathroom and then weigh myself. I have a smart scale that gives me data about the level of protein, muscle mass, fats, etc. I look over this data once a week and adjust my nutrition level according to future activities I’m preparing for. If a day of fasting is needed, I incorporate that into my daily morning routine.
Drinking a Big Glass of Water
Drinking water is one of the most common and essential things – we are 60-70% water. I am 63% this morning. In the same way, in the morning after I go to the toilet, I will already know my level of hydration according to the color of the urine. If it is dark in color, my body needs urgent hydration. I also keep track in an application that keeps reports on hydration and nutrition. In this way, I can correlate various past or future aspects. I find this routine to be extremely beneficial since it also helps activating my internal organs.
I Engage in Sun Exposure for 15 min
It is one of the most important things you can do for your body. Your suprachiasmatic nucleus (which regulates your circadian rhythm) needs to know that you are awake. This process activates your hormonal cycle, nervous system, metabolism, and energy throughout the day. Remember that you need at least 1000k of natural light.
I Run, (at least 3-4 miles) or Practice a Sport 6 Days a Week
One of my non-negotiable and favorite morning habits for my physical and mental health is running or practicing a sport. The best investment in your health and future self starts with YOU. I enjoy to release endorphins and moving my body early in the morning because it brings me mental clarity, energy, and helps maintain my fitness goals.
I Drink Coffee and take Probiotics
The most widespread and accepted in the world, is coffee and it is a crucial element to my morning routine. I love the sensation of sharpness that this adenosine blocking substance provides. Levels of adenosine increases as we open our eyes after sleep. When thinking of starting my day with a physical activity or when I have to maintain a state of alertness, coffee helps me do just that. It is also a very social habit, you can invite a friend to join you for coffee to support community connections as well.
I am ready to start my day after I spend about 30 minutes performing my morning routine and the way I start my day is a great indicator for the day ahead. How you spend your morning and your day prepare your for your next restorative sleep and super-compensate all your healthful efforts. What does your current morning routine look like? Is there something you’d like to add to your morning routine?
You can read other articles about morning routines from a dietitian’s perspective, here
