Building consistent habits in the morning is important for both physical and mental health, and with Google Trends data now showing at least 3,000 people in the UK searching for “morning routine” every day, it appears Brits are keen to get started.
Spring is the perfect time to start building habits. The extra daylight and longer days will be the motivation needed for many people to start a consistent morning routine.
Morning light is something that Bio-Kult’s Ellie Mason, personal trainer and online coach, recommends to help regulate a wake-sleep cycle: “Melatonin is the hormone in our bodies which regulates our wake-sleep cycle. In the evenings when it gets darker outside, our body naturally produces melatonin to help us fall asleep. In the morning, daylight helps our bodies to stop producing melatonin, which helps us to wake up.”
“Studies have also shown that seeing daylight in the morning also helps us to fall asleep at night by contributing to regulation of our sleep-wake cycle.”
Starting your day with the right morning routine sets you up for the rest of the day, so Ellie has detailed some tried-and-tested advice to ensure you get the best start to your day.
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Set a consistent alarm
This might seem an obvious one, but it’s not just about setting an alarm to wake you up, it’s making sure it’s set for the same time every morning.
Ellie says: “Consistency is key when it comes to building habits and, therefore, routine. Choose a time to wake up that works with your schedule and doesn’t impede on getting a good night’s sleep.”
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Hydrate when you wake
If you’ve just woken up from a wonderful eight hour sleep, chances are you won’t have interrupted it to have some water, so you’ll be waking up very thirsty!
Dehydration is not good for the body, with dry lips, sunken eyes and headaches being some of the symptoms. But it is also bad for the gut microbiome. A lack of hydration will lessen the ideal environment for the growth of a healthy gut microbiome and could lead to issues such as bloating.
Aim for a glass of water soon after waking every morning to help rehydrate.
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Fuel your body
It is just as important to eat in the morning as it is to hydrate.
Ellie highlights the importance of breakfast in a good morning routine: “You should aim to consume a well-rounded breakfast including carbohydrates, fats, protein and a good source of fibre to help regulate blood sugar levels.”
“It’s also a good idea to add a live bacteria supplement to your breakfast to aid your gut health. Live bacteria supplements help to balance the gut-friendly bacteria in your digestive system, and if your gut is functioning as it should, your overall health will benefit.”
Supplements such as Bio-Kult Everyday contain 14 gut-friendly live bacteria strains to get your morning off to a good start.
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Move your body
Now we’re not suggesting that everyone needs to get out for a morning run, but moving your body in some way will help appease our naturally high energy levels in the morning.
Ellie says: “Believe it or not, your energy levels are highest in the morning. Our stress hormone, cortisol, is naturally high in the morning to help us wake up. Despite being called the stress hormone, cortisol has a lot of benefits and helps to prepare our bodies to be ready for actions such as exercise.”
“Moving your body in the morning doesn’t have to be a run or a strength session; you could also take this time to go for a walk outside or for stretching.”
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Leave the phone alone
It might be tempting to reach for your phone as soon as you wake up, especially if you use it for your alarm, but a good morning routine should focus on the day ahead rather than scrolling through yesterday’s news or social media feed.
Try placing your phone on the other side of the room overnight so you won’t have the ease of reaching over and starting your day with a scroll.
These are just five things you can be doing each morning, with more tips and advice from Ellie on how to build a good morning routine on Bio-Kult’s website.
Remember that it’s not about including everything into a morning routine, it’s about finding what works for you and building a consistent routine.