Every morning you wake up, drink a cup of coffee, and get ready for the day. Now, what if you could take your morning routine to an entirely new level by changing your morning habits?
You might not be able to change the world overnight, and you might not be able to change yourself in a single day either. But by gradually adding small changes into your daily routine, your entire life can improve dramatically over time.
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How do I start a morning routine?
This article explores how creating a healthy morning routine can help you get more out of each hour of every day. Changing one or two things in the morning makes it possible to increase productivity and reduce stress without much effort at all!
A simple morning routine starts with a few minor changes at a time.
Eat a healthy breakfast.
Many experts say that breakfast is the most important meal of the day. The ideal morning routine begins with a balanced breakfast that will keep you satisfied through the morning hours.
The best breakfast is one that has a balance of nutrients.
What I mean by this is a mix of healthy carbohydrates, protein, and healthy fats will make you feel fuller longer and give you sustained energy throughout the day.
Eating fiber-rich foods can help keep blood sugar levels even. Good blood sugar levels help keep mood swings at bay and prevent overeating later in the morning.
But not just any old breakfast will do. A sugary, empty-calorie breakfast of pancakes and syrup is a bad idea and can pack on the pounds.
What are some healthy breakfast ideas?
Some healthy breakfast ideas include:
a bowl of oatmeal and scrambled egg whites
A veggie smoothie with a scoop of collagen added and a cup of fruit
sprouted or low carb toast with poached or scrambled eggs
an egg-white omelet with veggies and fruit
Scrambled eggs and cheese with a side of cinnamon zapples
Benefits of Drinking Water
Being hydrated keeps the body feeling good and helps it function for peak performance. Drinking water is a great way to start the day off right. A glass of water first thing in the morning will help wake you up faster and keep you energized for your day.
If you are thirsty, you are already dehydrated; aim to drink water before hunger hits so that it is easier to make healthy choices. Drinking adequate amounts of water throughout the day can help ease mild headaches by reducing dehydration-induced inflammation in the brain.
Keep a large water bottle with you at all times and have a goal for when you will have it finished. If your typical day is 16 hours, aim for a 1qt or 1L of water every 4 hours. Empty your water bottle entirely before refilling it to better track your water intake.
Can dehydration cause headaches?
Yes, dehydration can cause headaches because it can disrupt the balance in mood swings and keep you from making healthy choices.
People who are accustomed to losing a lot of fluid can be at higher risk of headaches, so it is essential to drink water regularly.
Dehydration is most likely for people who practice endurance sports. The athletes may experience headaches caused by dehydration.
Dehydration headaches can also occur when you sweat for a long time or are exposed to high temperatures for long periods without drinking enough water or other fluids.
Many people suffer from this problem. The good news is that they are not actually suffering from headaches; they are just dehydrated.
How much water should I drink each day?
It depends on your sweat rate, how much you weigh, and the amount of water you’re currently drinking. The optimal amount is to drink roughly 8-12 ounces of water per hour.
Ideally, you should drink about half your body weight in ounces of water a day to stay hydrated. For instance, if you weigh 150 pounds, you should drink about 75 ounces of water a day (12 cups).
However, you should probably not go much above a gallon (128 ounces) in a day because then you may run the risk of overhydration. If you are drinking a gallon a day, you are likely getting plenty of hydration, no matter what your weight is.
Is it possible to drink too much water in a day?
Yes, it is possible to drink too much water. Drinking too much water can lead to water intoxication. Hyponatremia happens when you drink too much water, and your kidneys can’t get rid of the excess water.
If the sodium content in your blood is diluted, your cells cannot take in enough water to function properly.
How much water is too much to drink? What is excessive water intake?
There is no official guideline on this, but signs you may be overhydrated include headache or dizziness, unusual sweating, bloating, muscle weakness or cramping.
While it is always good to know the signs of overhydration, it is impossible to measure precisely how much hydration an individual has.
Try to Improve Your Sleep Schedule
Sleep is essential for the brain to function properly. Your brain needs sleep; if you’re not getting enough sleep, your ability to work effectively will be negatively impacted.
If you’re not getting sleep, your energy levels will decrease, and you’ll find it harder to stay focused. You will feel so much better after getting a good night’s sleep!
To get enough sleep, one should try going to bed earlier, cutting out all light sources (except for a nightlight), not using electronics before bedtime or limiting caffeine intake in the late afternoon/evening.
It is also a good idea to set a sleep schedule. It would help if you went to bed only when it is time for you to sleep and try to go to bed around the same time each night. Set your alarm clock for the same time each day.
Making use of the time before bed to relax and wind down can help you both sleep more soundly and feel better overall. Here are some simple things that you can do before bedtime:
Is it good to take a hot shower before bed?
A hot shower or bath before bed can help you fall asleep faster because the heat dilates blood vessels in your body and slows down your heart rate.
The most important factor in improving sleep is to get enough sleep, so a bath before bed won’t necessarily guarantee better sleep. But it may make falling asleep quicker after all the stressors of the day are gone.
Drink Chamomile Tea for Relaxation
Chamomile is often used as a sleep aid. It is also known to reduce stress and anxiety levels. It has a calming effect on both mind and body, which can be helpful with various symptoms like insomnia or anxiety. Chamomile also has no side effects when taken in reasonable dosages.
Can Lavender help you sleep better?
Lavender is known for its ability to reduce tension and ease fatigue without giving you drowsiness or disrupting your sleep cycle. Try using lavender essential oil by diffusing it before bed or rubbing it on your wrists, neck and behind your ears.
Get a Morning Workout Routine
Adding in some morning exercise each day can be one of the best things you can do for your physical health, especially when it comes to weight loss. It can help you move more efficiently and stay more awake during the day, which has a host of health benefits.
What are some benefits of regular exercise?
Regular exercise helps lower blood pressure which is an important factor in preventing strokes in the elderly population and lowering heart disease risk factors. Exercise also releases endorphins that make your body feel good.
There are many different exercises that you can try out on your own: walking, running, cycling, swimming or lifting weights are all excellent choices.
Pick something that you enjoy doing to motivate you to exercise regularly each week to meet this goal. It is essential to find activities that will challenge but not harm your body.
Ways to add exercise to your day
Even if you can’t quite squeeze it into the morning, it is beneficial to incorporate physical activity into any time of day.
Take a daily walk.
One easy way to add exercise to your day is by walking. Walking at a brisk pace for thirty minutes three times a week (30-minute walks) may be enough to reduce weight loss and belly fat.
You don’t have to work up a sweat, but spending some time in the fresh air is healthy for both body and mind!
Take your dog or kids with you – or enjoy the solitude if you prefer. You get some fresh air, physical activity and time to think about things without distractions.
Take the stairs instead of the elevator.
Another easy way is by taking the stairs instead of an elevator or escalator on your way up or down from work, school, or home. This simple change in routine can have a significant impact on your health!
You should take breaks from sitting at a desk for long periods.
If you spend a lot of time at a desk, try getting up from your desk and walking around once an hour. Getting up will force you to move and release the tension in your muscles, which also helps reduce headaches.
Go outside and play!
If the weather is nice, play outside with your kids. Even if it’s a simple game of catch or kicking a toy ball around the yard, it’s a great way to get and spend time with your family.
How can you exercise while watching TV?
Instead of sitting on the couch while watching your favorite show, use a small step stool or an aerobic step and simply step up and down off the stool. It’s low impact, keeps you moving and doesn’t require much thought.
A weighted hula hoop is another good option. Sometimes you can even find the hula hoops with water in them in the toy section at Walmart or Target, and those will work as well.
You could also try using the Wii Fit or other fitness video games for families.
Adjust until you find your perfect morning routine.
Maintaining a healthy lifestyle can be challenging, especially in the beginning. Remember that you have to put in the effort to stick with it. Even if it seems like your efforts are not resulting in the desired results (weight loss or a healthier lifestyle) – keep on trying!
– Concentrate on one new daily habit at a time and give it your all towards achieving the goal.
– Take breaks from time to time when you need them, and don’t sweat minor setbacks too much; they’re only temporary!
– Try to find encouragement and support from family and friends.
– Maintain your determination over the long term. Persistence is the best way to get results, and successful people don’t give up!
The key to a successful morning routine is setting goals and sticking to them!