Your perfect morning routine

Morning routines are a helpful companion to start the day with more motivation. But what can the fixed rituals consist of in order to find the optimal start to the day after a restful sleep? You can find ideas and tips here so that you can develop your own individual morning routine.

Table of contents

1. Start the day successfully
2. Ideas & Tips for an Ideal Morning Routine
3. 3 Steps to the Perfect Morning Routine
4. Conclusion

1. Start the day successfully

Good sleep is half the battle for a good day. Without enough energy, a successful day is almost impossible to achieve. If you sleep well and act wisely in the morning, an optimal day is inevitable. But what things prevent us from having a successful start to the day? If hectic mornings are one of your daily companions, then prick up your ears now. We explain everything you need to know about a perfect morning routine. There can be various reasons why we are restless in the morning. First of all, you should make sure that you always go to bed at a similar time in the evening. This promotes your rhythm and makes it easier to get out of bed the next day. In principle, the recommended time for a good night's sleep by experts is recommended sleep duration 7 - 8 hours per night. You should also avoid eating heavy food shortly before going to bed, as your body is already busy enough regenerating your cells during the night. Below we have some tips for you on how to make it easier for you to have a structured start to the day.

2. Ideas & tips for an ideal morning routine

#1 Get up with the first alarm

If you get up as soon as the alarm goes off, you start the day without feeling sluggish. This determination that comes with getting up straight away can have an impact on the rest of the day and you'll be full of energy. A gentle alarm tone could also help you get out of bed more easily. There is also scientific evidence to support why you should get up as soon as the alarm goes off. Because you wake up and fall asleep again in between, your brain doesn't know whether it should be awake or tired, but at the same time it releases hormones for deep sleep. However, you won't get any real sleep in the short time between the next alarm and you won't be able to recover. This can lead to fatigue that lasts throughout the day. It's normal to feel sluggish straight after waking up. However, snoozing can cause these moments to turn into hours and you can spend the whole day tired.

#2 Make the bed, do housework, plan the day

Keeping things in order gives you a good structure to start the day off right. By making your bed and getting the housework under control in the morning, you can come home from work in the evening with a clear conscience and put your feet up more quickly. Planning your day and writing a to-do list will help you to successfully complete all of your upcoming tasks.

#3 Avoid looking at your phone early in the morning

The constant checking of our Smartphones can have an impact on our brain and trigger anxiety. Checking emails early in the morning or late at night is linked to higher stress levels. So if you want to start the day stress-free, you should avoid using your phone in the morning.Besides that The display light inhibits the production of sleep hormone melatonin and leads to a worse sleep. So avoid it even directly before falling asleep Smartphone to watch.

#4 Let in the light and drink plenty of water

Lots of light and a glass of water in the morning help you wake up. The body gets new stimuli that it has to process and you wake up faster. Bright light also inhibits your melatonin production. This leads to a feeling of alertness.

#5 Take a shower, brush your teeth, take care of your body

By taking care of our bodies in the morning we feel fresh and start the day feeling better and more awake. For example, cold water namely the pulse increases and the release of adrenaline is activated.

#6 Listening to music, meditation, hearty breakfast

If you take time for yourself, you are more likely to start the day without any rush or stress. Thoughts that could burden you are less likely to surface and with this time buffer for yourself, you ensure a positive start to the day.

#7 Morning stretching, integrating movement

Daily exercise activates the body. Stretching after getting up slowly increases your circulation and gets the blood flowing. This is important for your muscles and your entire circulatory system.

#8 Morning walks to get some fresh air

This method also stimulates the circulation and boosts the metabolism. Going out into the fresh air provides us with the necessary amount of oxygen, which helps us start the day feeling fitter. At night, our circulation slows down. By exercising in the morning, you support the effect of the hormones that are responsible for making us feel fit. The hormones speed up the heartbeat and the heart pumps more blood through the body. This prepares your body for the day's activities.

3. Three steps to the perfect morning routine

Step 1: Are you an early or late riser?

Early bird: Whether we rather early riser or night owl is in our genes and is controlled by our natural biorhythm. In order to be able to respond optimally to the body's own processes, it can be helpful to know your own chronotype. The morning type or early type ("lark") is usually awake early and hardly has any problems with tiredness in the morning. Being productive in the morning is therefore not unusual. By having a fixed evening routine and going to bed early, you can control your body's own rhythm and support a positive start to the day.

Late risers: The evening or late type ("Owl") usually only reaches its peak performance in the late evening hours and therefore only produces the melatonin needed for sleep at the beginning of the night. In the morning, however, they then need longer to wake up and get going. They also usually find it much more difficult to get out of bed if the alarm goes off (too) early in the morning. Perhaps you could position the alarm far enough from the bed that you have to get up to turn it off. This will help you get out of bed more easily because you are forced to move and the body is prepared for further activity, whether you want it or not.

Step 2: Do you prefer a large or quick breakfast?

Extensively: Integrate a fixed schedule into your morning routine so that you know when and how much time you really have for breakfast. This way you avoid time pressure later and can eat your first meal of the day in peace. You should also be careful not to overload your body with heavy food in the morning, as it is busy with the digestive processes after a large breakfast. This can have a negative effect on your performance.

Fast: Even if you are on the go in the morning or simply not hungry, you should not skip breakfast altogether. If you don’t have enough time, you could Establish a fixed to-do list so that you can get important things done before breakfast and have time for a quick meal. If you have a quick breakfast, you should also make sure you consume enough vitamins and nutrients. A protein-rich diet is a good option, as it will provide you with quick, long-term energy for the day.

You can find out more about nutrition and sleep in this Article.

Step 3: Are you a morning person or are you full of energy in the morning?

Morning grouch: Why are people grumpy in the morning? In addition to various personal reasons, early and late types can also be included here. Perhaps you, as an owl, do not pay enough attention to your body and get up against your natural rhythm. Integrate positive activities and impressions into your morning routine. Listen to your favorite music or move a little, for example with a morning walk in the fresh air. All of this boosts your metabolism and you can consciously counteract your grumpy nature in the morning. Also try to start demanding tasks later in the day, as you can then complete them with more energy.

Full of energy: In this case, you are most likely a lark. Do you find it easy to be productive early in the morning? Use this energy and productivity to complete important tasks and relax more quickly in the evening.

4. Conclusion

• Exercise & fresh air in the morning stimulate the circulation

• Take time for yourself and pay attention to your natural rhythm

• Sufficient fluid and a nutritious breakfast in the morning will wake you up and provide you with energy for the day

• Structure and fixed routines help you to make the most of your own performance and start the morning well

Best regards and see you soon!