The way you start your morning sets the tone for the rest of the day – a thoughtful and intentional morning routine can be a powerful tool for promoting physical and mental wellbeing that improves not only your day, but your future too. Let's explore three essential elements that can elevate your mornings, providing a foundation for reliable energy levels, balanced mood and a good night’s sleep.
The ebb and flow of our hormones play a symphony within our bodies, influencing everything from mood and energy levels to sleep patterns. Understanding this intricate dance sheds light on the importance of morning activities in regulating hormones and, consequently, enhancing the quality of our REM (Rapid Eye Movement) sleep cycles. Let's explore the fascinating interplay between hormones, morning routines, and the crucial REM stage of sleep.
Cortisol, often dubbed the "stress hormone," follows a natural rhythm throughout the day. Its peak occurs in the early morning, helping us wake up feeling alert and ready to face the day, while in the evening, as darkness falls, the hormone melatonin begins to rise, signalling the body that it's time to wind down and prepare for sleep. Establishing a morning routine that aligns with the natural rise and fall of melatonin is crucial for optimising REM sleep cycles. Here’s how.
Wholesome Breakfast with Healthy Fats and Protein
A nourishing breakfast is like fuel for your body, and incorporating healthy fats and protein can make it a nutritional powerhouse. Consider starting your day with a breakfast that includes.
Healthy Fats: Avocado, nuts, seeds, or olive oil add a dose of healthy fats that can support brain function and provide sustained energy.
Protein: Eggs, yogurt, or lean meats offer protein, essential for muscle repair and maintenance, and can help you feel fuller for longer.
This balanced combination not only kickstarts your metabolism but also provides a steady release of energy throughout the morning.
Exercise in that Early Morning Sunlight
Morning exercise in natural sunlight brings a multitude of benefits to your physical and mental health. Here's why incorporating this into your routine is crucial:
Vitamin D Boost: Exposure to sunlight stimulates the production of vitamin D in your skin, essential for bone health, immune function, and mood regulation.
Melatonin Regulation: Exposure to natural light in the morning helps regulate your circadian rhythm, influencing the production of melatonin. This can improve sleep quality and overall wellbeing.
Mood Enhancement: Sunlight triggers the release of serotonin, the "feel-good" neurotransmitter, helping to elevate your mood and reduce stress.
Whether it's a brisk walk, a yoga session, or a quick workout, adding morning exercise to your routine can set a positive tone for the day.
No Phones or Screens
Resist the urge to reach for your phone or other screens immediately upon waking. Here's why a screen-free morning is essential:
Mindful Start: Avoiding screens allows you to start your day with mindfulness and intention, rather than being immediately bombarded by notifications and information.
Reduced Stress: Engaging with screens first thing in the morning can trigger stress responses and distract you from the present moment.
Enhanced Productivity: Give yourself time to ease into the day without the constant stimulation of screens, promoting a more focused and productive mindset.
Instead of checking emails or scrolling through social media, consider activities like meditation, journaling, or enjoying a quiet cup of tea to begin your day with a sense of calm.
A balanced morning routine is a powerful foundation a good day. The key is to tailor these elements to suit your preferences and lifestyle, creating a morning routine that nourishes both your body and mind. As you embrace these essential elements, you'll likely find that your mornings become a time of renewal and preparation for the day ahead.
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