Do you ever wake up feeling groggy, sluggish, or unmotivated? Do you wish you could start your day with more energy, positivity, and joy? Don't despair, I understand, this used to be me, it's not anymore. Here are five simple and effective ways to boost you into your great morning (and ... I've left the best for last!)
1. Drink a glass of water. As soon as you wake up, drink a glass of water to hydrate your body and brain. Water helps flush out toxins, improve digestion, and regulate body temperature. It also boosts your metabolism and helps you feel more alert. Drinking water first thing in the morning can also help you curb your appetite and prevent overeating later in the day. According to a 2010 study, drinking 500 ml of water before each meal can enhance weight loss in middle-aged and older adults. Another study found that drinking water can increase the calorie-burning effect of thermogenesis in young adults.
2. Take a morning stroll for 15 minutes. Getting some fresh air and sunlight in the morning can do wonders for your mood and energy levels. Best of all, you don't need a dog and you don't need the countryside. Sunlight helps your body produce vitamin D, which supports your immune system, bone health, and mental well-being. It also helps regulate your circadian rhythm, which is your natural sleep-wake cycle. Your walk only needs to take fifteen minutes so squeezing a short walk in is easily achievable. Walking in the morning can also help you burn calories, improve blood circulation, and reduce stress. A 2019 study found that exposure to morning light can improve cognitive performance and mood in healthy adults.
3. Journal for 5-10 minutes. Okay, I know for some the idea of writing your innermost feelings is a big turnoff, but journaling doesn’t have to be this way. Writing down your thoughts and feelings in the morning can help you clear your mind and focus on your goals. However, just the exercise of writing will put you in a better state of mind. This could even be a to-do list for the day. Better still would be to write down the things you a grateful for, there's loads of research on the benefits of this practice and something I do every day. Writing can also help release negative emotions and gain perspective. A 2013 study found that gratitude journaling can improve sleep quality and mood in people with chronic pain. Even if you’re very sceptical, try it for a week, what do you have to lose?
4. Eat a healthy breakfast. Although there may be some contention around this subject, it is still said that breakfast is the most important meal of the day. It provides you with the fuel and nutrients you need to perform at your best. Eating a healthy breakfast can help you boost your metabolism, stabilize your blood sugar, and prevent cravings. A balanced breakfast should include protein, fibre, healthy fats, and complex carbohydrates. Some examples of healthy breakfast options are eggs with seeded toast and avocado, or peanut butter smoothie with granola and berries. A 2018 study found that eating breakfast can improve cognitive function and academic performance in children and adolescents. A good drink to have with your breakfast is a good quality kombucha like Cridling. That’s because it contains live cultures called Lactic Acid Bacteria that amongst other benefits, includes helping your body extract more nutrients from your food. Helping make your breakfast even more nourishing.
5. Have a cold shower. "What!!" I can hear you screech. Let me begin by saying that I am now totally addicted to this hack and I swear by it for getting me on the ball every morning. Cold showers or a cold plunge are becoming increasingly popular for a number of reasons. It improves your circulation and immunity. Cold water stimulates your blood vessels and lymphatic system, which helps flush out toxins and fight infections. It reducing inflammation and pain. Cold water reduces swelling and inflammation, which can help with muscle soreness, joint pain and headaches. But, best of all for the morning, a cold shower will enhance your mood and mental clarity. Cold water activates your nervous system (vagus nerve) and releases endorphins, which are natural painkillers and mood boosters. Cold water also increases your alertness and focus, which can help you start your day with a positive mindset. Personally, (and maybe bizarrely) I now look forward to my my morning cold shower and I really don't feel like the same person without it.
Besides these five steps, there are some other ways to boost your mood in the morning. You can try meditating for a few minutes, stretching your body, smiling at yourself in the mirror, or saying positive affirmations. Whatever you do, make sure it makes you happy and helps you start your day with a good morning feel.
Give these a try, if it seems like a lot try the easiest first. You'll be amazed at how much better you'll feel and how much more you'll accomplish. And don't forget to share this post with your friends and family who might benefit from it too. Let's make every morning a good morning!
Please feel free to comment below,
All the best for now, Claire x