Here's What No One Tells You About Morning Routine.
Publish Date: 2021-06-22By: Priyanka's Team
Morning Routine Ideas
We all dread waking up early, don’t we? Despite this, most of us are conditioned to wake up early in the morning because, “Early to bed, early to rise, makes a man healthy, wealthy and wise’’.If we observe the science behind waking up early we’ll realize how important and beneficial it is to wake up early. According to Harvard Biologist Christoph Randler, early risers are more proactive.They are more likely to anticipate problems and minimize them efficiently, which leads to more success especially in the business world.If you closely notice, our bodies are more active during the day compared to other times.
This is a result of sleep/wake homeostasis and your circadian rhythm.
Homeostasis is described as a state of equilibrium between different elements of an organism or group. Sleep/wake homeostasis balances our need for sleep, called a “sleep drive” or “sleep pressure,” with our need for wakefulness.If sleep/wake homeostasis alone regulated our sleep drive, we’d likely find ourselves yo-yoing between sleep and alertness throughout each day. We’d also likely feel most alert in the morning, with that alertness wearing off the longer we were awake. Instead, we can feel just as alert at 4:00 p.m. as we might have felt at 10:00 a.m., even when we’ve been awake for hours. That’s because sleep/wake homeostasis doesn’t work alone in regulating our sleep schedule; our circadian rhythm also plays a role.
Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.Circadian rhythm coordinates mental and physical systems throughout the body.The sleep-wake cycle is one of the most clear and critical examples of the importance of circadian rhythms.During the day, light exposure causes the master clock to send signals that generate alertness and help us stay awake and active.As the night falls our body secretes a hormone called melatonin that helps us fall asleep, inhibiting the signals that keep us awake.
With this we get an overview of how we are naturally attuned to being more responsive and alert during morning hours and sluggish and sleepy at night.
BENEFITS OF WAKING UP EARLY
Since our body is designed to automatically stay awake during the day and sleep during the night, there are various benefits of abiding by our internal clock.
AMPLE OF TIME :- One major advantage of being a morning person is you get ample time for yourself.It eliminates the possibility of chaos in your life and provides you the luxury of spending quality time with your friends and family.
BETTER DIGESTION:- When your body clock is off, your whole system suffers. Your sleep is affected, yes, but so are your hormone levels, digestive system, and immune system. Circadian rhythm disturbance increases the risk of cancer, obesity, heart disease, diabetes, high blood pressure, anxiety, depression, and alcohol use.Data suggest that there are very specific consequences for gastrointestinal functioning related to several GI disorders, including inflammatory bowel disease, gastroesophageal reflux disease (GERD), irritable bowel syndrome, and functional dyspepsia.
BETTER MENTAL HEALTH:- Research shows that morning larks are less likely to develop mental health issues like anxiety and depression compared to night owls.A large-scale genetics study found being biologically programmed to wake up early is linked to greater happiness and a lower risk of schizophrenia and depression.
MAKES YOU HAPPIER:- Becoming a morning person actually boosts your feel-good vibes, according to recent research. People who woke up early said they felt happier than those who hit snooze for a few extra zzz’s. They were also more alert and had stronger immune systems. Plus, waking up early gives you time to get in a morning workout, so you’ll get a dose of mood-boosting endorphins.
BOOSTS UP MEMORY:- Scientists and researchers have studied the relationship between memory and sleep1 for more than 100 years. The general consensus today is that memory consolidation – the process of preserving key memories and discarding excessive information – takes place during both the non-rapid eye movement (NREM) and rapid eye movement (REM) stages of your sleep cycle.Recent studies also suggest that insufficient and excessive sleep3 can affect memory processing and other cognitive processes. A good night’s rest not only promotes good physical health but also enables our brains to function properly, so getting the recommended amount of sleep each night is key to consolidating memories.
In order to have a healthy, happy and successful life it is crucial for you to establish a morning routine.Morning routines might appear a little monotonous and daunting to you but persistent efforts and continuation can bring incredible changes in your personal and professional life.By establishing a daily routine, we can set aside time to take care of tasks and focus on our mental and physical health. Routines are essential at every stage of life—from childhood and adolescence to adulthood. They help us cope with change, create healthy habits, improve interpersonal relationships, and reduce stress. Studies have shown that daily routines have far-reaching mental health benefits, from alleviating bipolar disorder and preventing substance abuse to managing the symptoms of other mental disorders.
Now the question is how to make a morning routine? What are the “must haves’’ that you should have in your morning routine to make the most out of it?
MORNING ROUTINE IDEAS FOR A PERFECT START TO YOUR DAY
1. START YOUR DAY WITH A GLASS OF LUKEWARM WATER
From our childhood itself our parents made us drink a glass of warm water.People claim that hot water specifically can help improve digestion, relieve congestion, and even promote relaxation, compared with drinking cold water.Drinking warm water is said to relieve nasal congestion.A cup of hot water creates steam. Holding a cup of hot water and taking a deep inhale of this gentle vapor may help loosen clogged sinuses and even relieve a sinus headache.
Since you have mucous membranes throughout your sinuses and throat, drinking hot water may help warm that area and soothe a sore throat caused by mucus buildup.
According to an older 2008 studyTrusted Source, a hot drink, such as tea, provided quick, lasting relief from a runny nose, coughing, sore throat, and tiredness. The hot drink was more effective than the same drink at room temperature.Many successful executives reach for water instead of coffee first thing in the morning.
Kat Cole, president of Focus Brands, the parent company of Auntie Anne's, Carvel, and Cinnabon, wakes up at 5 a.m. every morning and drinks 24 ounces of water.
Huffington Post founder Arianna Huffington and Birchbox Man chief Brad Lande start their days with a glass of hot water with lemon.
Drinking water in the morning helps you feel more alert, rehydrates your body, and kick-starts your metabolism, says Rania Batayneh, MPH, a nutritionist and author of ‘The One One One Diet’.
2. MEDITATE FOR 30 MINUTES
One of the biggest myths about meditation is that it takes a long time.You can meditate however you want, depending upon the amount of time you have in hand.Even meditating for just 10mins everyday can do wonders! Meditating in the morning sets tone for the entire day, making you feel calm and contented. It acts as an energy booster, helps to build focus and gives an overall sense of well-being.
Ray Dalio,the founder of the world's largest hedge fund says that mediation is the single biggest thing he can trace back to his success, entrepreneurs should pay attention.
Well, that's who Ray is--and he's been meditating for over 40 years.
3. PREPARE A LIGHT BUT NUTRITIOUS BREAKFAST
You need to realize the importance of a healthy breakfast. You might not want to go with something heavy but a light breakfast consisting of some veggies or fruits with protein is all that you need.You can go with avocado toast and egg or with smoothies such as banana smoothie, blueberry and yoghurt smoothie or some fruit salad.For years, nutrition experts have said that a healthy breakfast is a key start to the day. Not only do we think and perform better on the job, they tell us, it supports our well-being in many other ways.
Take some time out to write the tasks you need to accomplish on that particular day. Write down at least three things that you are grateful for.Remember gratitude is the key to happiness.From Leonardo Da Vinci to Thomas Edison, all the great and successful people journaled and you should too!
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. People feel and express gratitude in multiple ways.
5. LEAVE EARLY FOR WORK
Being an early arriver sends a positive message to your coworkers as well as your boss. It shows that you are dedicated and able to sacrifice for the sake of your career and the company. Your superiors will notice your drive and work ethic, and this can only serve to benefit you down the road with future projects.In many cities, the traffic gets worse as 8 a.m. approaches and doesn’t abate until well after 9 a.m. Even if you utilize public transportation, you’re more likely to deal with crowds if you wait around until peak traffic times.
Even if you are not willing to take up projects that require time and concentration, you can simply use this time to sip a hot cup of tea and watch some news.
Most of the successful people wake up early and get to work as early as possible.Mary Barra, CEO of General Motors, is an early riser. Regularly, she arrives at the office by 6 a.m., and she’s been doing just that even prior to her appointment as CEO.
Do not be too harsh on yourself while you make and plan out your morning routines. You are more likely to lose consistency if you create a stringent morning routine for yourself. Do what you’re comfortable at and try to be persistent.
Comments on this Page
Bill via · Twitter I have to admit, I am not a morning person. But this post does tell me about benefits of getting up early. I will try to follow the steps and ideas to do that.
Thank you for sharing.
15 Days ago
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