Your perfect morning routine

Morning routines are a helpful tool for starting the day with more motivation. But what can these fixed rituals consist of to find the optimal start to the day after a restful sleep? You'll find ideas and tips here to help you develop your own personalized 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 sufficient energy, a successful day is almost impossible to achieve. If you sleep well and act wisely in the morning, an optimal day is guaranteed. But what things hold us back from a successful start to the day? If hectic mornings are part of your daily routine, 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 feel restless in the morning. First, 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 general, the recommended time for bedtime by experts is recommended sleep duration 7-8 hours per night. You should also avoid eating heavy meals shortly before bedtime, as your body is already busy enough regenerating your cells at night. Below, we have some tips for you on how to make it easier for you to have a structured start to your 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'll start the day without feeling sluggish. The determination you feel when you get up straight away can have an impact on the rest of the day, leaving you full of energy. A gentle alarm tone could also help you get out of bed more easily. There's 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, 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 proper sleep in the short time between the next alarm and you won't recover. This can lead to fatigue that lasts throughout the day. It's normal to feel sluggish right after waking up. However, snoozing can cause these moments to stretch into hours, and you'll spend the whole day feeling tired.

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

Keeping things organized gives you a good structure to start your day off right. By making your bed and getting your housework under control in the morning, you can come home from work with a clear conscience and put your feet up sooner. Planning your day and creating a to-do list will help you 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 brains 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 your day stress-free, avoid using your phone in the morning. Also, the display light inhibits the production of sleep hormone melatonin and leads to poorer sleep.So avoid it even directly before falling asleep on the Smartphone to watch.

#4 Let in the light and drink plenty of water

Plenty of light and a glass of water in the morning help you wake up. Your body receives new stimuli to process, and you wake up faster. Bright light also inhibits your melatonin production, leading to a feeling of alertness.

#5 Take a shower, brush your teeth, personal hygiene

Through morning body care, 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

When you take time for yourself, you're more likely to start the day without hecticness and stress. Thoughts that could weigh you down are less likely to surface, and with this time buffer for yourself, you ensure a positive start to the day.

#7 Morning stretching, integrate movement

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

#8 Morning walks to get some fresh air

This method also stimulates the circulation and boosts the metabolism. A walk outside provides us with the oxygen we need, which helps us start the day feeling refreshed. At night, our circulation slows down. By exercising in the morning, you support the effects of the hormones responsible for making us feel fit. These hormones increase your heart rate, and the heart pumps more blood throughout 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 This is in our genes and is controlled by our natural biorhythm. To optimally respond to the body's own processes, it can be helpful to know your own chronotype. The morning type ("lark") is usually awake early and rarely has problems with fatigue. Being productive in the morning is therefore not uncommon. By maintaining a fixed evening routine and going to bed early, you can align your body's natural rhythm and support a positive start to the day.

Late risers: The Evening or late type ("Owls") usually only reach their peak performance in the late evening hours and therefore only produce the melatonin needed for sleep at the beginning of the night. In the morning, however, they take longer to wake up and get going. They also usually find it much harder to get out of bed if the alarm goes off (too) early in the morning. Perhaps you could position the alarm clock 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 your body is prepared for further activity, whether you want it or not.

Step 2: Do you prefer a big breakfast or a quick one?

Extensively: Incorporate a fixed schedule into your morning routine so you know when and how much time you really have for breakfast. This way, you'll avoid time pressure later and can enjoy 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's busy digesting after a hearty breakfast. This can negatively impact your performance.

Fast: Even if you're on the go in the morning or simply not hungry yet, you shouldn't skip breakfast altogether. If you don't have enough time, you could Establish a fixed to-do list so you can get important things done before breakfast and have time for a quick meal. You should also make sure you consume enough vitamins and nutrients when eating a quick breakfast. A protein-rich diet, for example, is a good option, as it provides you with quick, sustained 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 already full of energy in the morning?

Morning grouch: Why are we actually a morning grouch? Besides various personal reasons, early or late risers can also be factored in here. Perhaps, as an owl, you don't pay enough attention to your body and get up against your natural rhythm. Incorporate positive activities and impressions into your morning routine. Listen to your favorite music or get some exercise, for example, with a morning walk in the fresh air. All of this will boost your metabolism, and you can consciously combat your grumpy morning mood. Also, try to start challenging tasks later in the day, as you'll then be able to complete them with more energy.

Full of energy: In this case, you're 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 and fresh air in the morning stimulate the circulation

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

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

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

Best wishes and see you soon!