The Healthy Morning Routine
The healthy morning routine - it has been debated for decades and the discussion is far from over, nor will this article put a definite end to it.
But as a mental healthcare specialist, I have spent a fair share of time thinking about this topic, for both professional and personal reasons.
Yes, it is highly individual. What works for one person may not work for the other. Hence, it's pointless to dwell on the topic for too long.
Still, I'd like to disclose my best 5 advice to improve your mornings from a mental health perspective.
Safe to say the advice assumes you already get a good night's sleep. If you're struggling with insomnia, speak with your doctor. There are both therapies and medications that can help improve sleep.
Onto the healthy morning routine - here is what I advise you to do, in chronological order.
1. Prep Clothes & Bag Before Sleep
While most are probably tired in the evening, many feel even worse in the morning. You may need time to properly wake up before starting to organize your day.
Packing your bag and prepping your outfit the day before saves you time. The 10-15 minutes make a big difference in the morning, which lets you take time to fully wake up.
Having the bag packed means a lower risk of forgetting anything essential for school or work, while also removing the cognitive challenge of organizing it having freshly woken up.
Prepping your clothes before you go to sleep lets you avoid the struggles of not knowing what to wear in the morning. You'll feel more relaxed without those challenges presented to you in the morning.
2. Wake Up Long Before Leaving Home
This sounds obvious, but having spoken to many people about their morning routines it never stops to surprise me how little time people actually plan for their mornings.
You could call it an unhealthy amount of time. According to a YouGov survey, most adults spend less than 30 minutes getting ready in the morning. Women spend more time than men.
While everyone spends their time differently, my suggestion for those feeling stressed in the morning is to look at the amount of time you take at the moment and then double it.
Give yourself room to calmly do your morning ritual, don't start your day in a hurry. Use the 10-15 minutes you saved from the previous step.
3. Drink a Glass of Water
Our bodies are made up of around 78% water. But we lose bodily fluids from both sweating and breathing out and this also holds true during the night.
Our sleep is generally the longest period when we don't drink. Consequently, the body will be relatively dehydrated in the morning.
The slight dehydration may lead to headaches, dizziness, and feeling tired, amongst other things. Having one or two glasses as the first thing in the morning may help to prevent that.
On the other hand, only having coffee or tea in the morning may worsen hydration levels, as both drinks increase fluid loss.
4. Warm up Those Muscles
Compared to being awake, we don't move much in our sleep. This causes poor blood flow to muscles and joints. This can cause our bodies can feel stiff when waking up, particularly if we have slept in an odd position.
Luckily there is an easy way to counter this - movement! Some people prefer stretching their muscles in the morning, but I suggest large dynamic movements to really increase circulation to your whole body and brain.
Something as little as twelve squats and pushups can be enough to make your body feel softer and your brain more awake, leaving you feeling ready for the rest of the day. It takes less than 2 minutes.
In case you have a habit of stretching, it's suggested to do so after warming your muscles up.
5. Take Your Necessary Medications
However, something you do have to remember every morning is taking your medications and any necessary supplements. Make it a habit of taking them at the same time every morning. Combine with step 3 for increased efficiency.
Beyond prescription drugs, many people take Omega-3 fatty acids in the morning, as they are among the most important supplements to consider. There is research indicating that Omega-3 may improve cognition and reduce symptoms of depression.
Most adults and children tend to not get enough Omega-3 through food, which makes it necessary to supplement it. Those living in the northern latitudes should consider supplementing with vitamin D.
Slow Down, Feel Better
From a mental health perspective, it is important to prioritize your well-being. This often starts with taking a deep breath and slowing down, letting your body relax and function properly.
The general message from the above advice should be clear - give yourself more time to start the day in a way that doesn't make your stomach hurt or lead to burnout.
The mind-body connection matters, so make that partnership get off to a strong start in the morning. This is the essence of a healthy morning routine.
Last update: January 29, 2025
Disclaimer: The information provided is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider, such as a physician, before starting any new treatment or making changes to your existing treatment plan. Individual responses to treatment may vary, and a healthcare professional can provide personalized guidance based on your specific needs and circumstances. If you are experiencing severe or persistent symptoms of disease or mental illness, seek immediate medical attention.