Your perfect morning routine

Morning routines are a helpful companion to start the day with more motivation. But what can the fixed rituals consist of in order to find the best start to the day after a restful sleep? You can find ideas and tips here so that you can develop your individualized morning routine yourself.

Table of Contents

      1. Start the day successfully
      2. Ideas & tips for an ideal morning routine
      3. In 3 steps to the perfect morning routine
      4. Conclusion

      Successfully start the day

      A good night's sleep is half the battle for a good day. A successful day can hardly be realized without sufficient energy. If you sleep well and act wisely in the morning, you will have an optimal day. But what are the things that keep us from a successful start to the day? If the hustle and bustle in the morning is one of your daily companions, then prick up your ears now. We explain everything you need to know about a perfect morning routine. Why restlessness accompanies us in the morning can have various reasons. First, you should make sure that you always go to sleep at a similar time each night. This will help your rhythm and make it easier to get out of bed the next day. Basically, the sleep duration recommended by experts is 7 – 8 hours per night. You should also stop eating heavy food just before bed, as your body is already busy regenerating your cells during the night. We have tips for you below on how you can make a structured start to the day easier.

      Ideas & tips for an ideal morning routine

      Aufstehen am Morgen, Wecker ausschalten, nicht schlummern

      #1 Getting up with the first alarm
      If you get up right at the first alarm, you start the day without being lazy. That determination that's there when you wake up right away can carry over into the rest of the day and leave you energized. A gentle alarm tone could also help get out of bed easier. Why you should get up at the first alarm clock, however, can also be justified from a scientific point of view. Due to the intermittent waking up and falling asleep again, the brain does not know whether it should be awake or stay tired, but at the same time it releases hormones for deep sleep. However, you will no longer get proper sleep in the short time between the next alarm clock ringing and you will not recover. This can lead to fatigue that persists throughout the day. It's normal to feel sluggish right after waking up. However, snoozing can turn those moments into hours and make you feel tired all day.

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

        Keeping organized gives you a good structure to start your day well. By making your bed and taking care of the household in the morning, you can come home after work with a clear conscience and put your feet up faster. Planning your day and writing a to-do list will help you complete all your upcoming tasks successfully.

        #3 Avoid looking at the cell phone early in the morning

        The constant checking of our smartphones can have an impact on our brain and trigger anxiety. Checking email early in the morning or late at night is associated with higher stress levels. So if you want to start the day without stress, you should do without your cell phone in the morning. In addition, the display light inhibits the production of the sleep hormone melatonin and leads to poorer sleep.So avoid looking at your smartphone right before you fall asleep

          #4 Let in the light and drink lots of water
          Lots of light and a glass of water in the morning will help you wake up. The body gets new stimuli that it has to process and you wake up faster. Bright light also inhibits your melatonin production. This leads to a feeling of wakefulness.

          #5 Take a shower, brush your teeth, body care
          Body care in the morning makes us feel fresh and we start the day feeling better and more alert. Cold water, for example, increases the pulse and activates the release of adrenaline.

          #6 Listening to music, meditation, hearty breakfast
          If you take time for yourself, you are more likely to start the day without hectic and stress. Thoughts that could burden you appear less and with this time buffer for yourself you ensure a positive start to the day.

          #7 Morning stretching, integrating exercise
          The body is activated through daily exercise. When stretching after getting up, your circulation is slowly increased and the blood circulation is started. This is important for your muscles and the entire circulatory system.

          Bewegung, Stretching oder Sport am Morgen

          #8 morning walks to get some fresh air
          This method also gets the circulation going and boosts the metabolism. A walk in the fresh air provides us with the necessary portion of oxygen, which helps us to start the day fitter. Our circulation slows down at night. With morning exercise, you support the effects of the hormones that are responsible for making us feel fit. The hormones accelerate the heartbeat and the heart pumps more blood through the body. This is how your body prepares for the day's activities.

          In three steps to the perfect morning routine

          Step 1: Are you an early or late riser?

          Early risers: Whether we are early risers or night owls is already in our genes and is controlled by our natural biorhythm. In order to be able to optimally respond to the body's own processes, it can be helpful to know your own chronotype. The morning or early type ("lark") is usually awake early and has hardly any problems with tiredness in the morning. Performance in the morning is therefore not unusual. With a fixed evening routine and going to bed early, you can control your body's own rhythm and support a positive start to the day.

          Late riser: The evening or late type ("owl") usually only reaches its peak in the late evening hours and therefore only produces what is needed for sleep at the beginning of the night melatonin. In the morning, however, they then take longer to wake up and get up to speed. In addition, they usually find it much more difficult to get out of bed when the alarm clock rings (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 helps you get out of bed better because it forces you to move and prepares the body for more activity, whether you like it or not.

          Step 2: Do you prefer a big breakfast or a quick one?Frühstück und Nährstoffe für den Start in den Tag


          Extensive: Integrate a fixed schedule into your morning routine so that you know when and how much time you really have for your breakfast. This way you avoid time pressure later and can have 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 is very busy with the digestive processes after a hearty breakfast. This can have a negative effect on your performance.

          Fast: Even if you're on the go in the morning or just not hungry yet, you shouldn't skip breakfast altogether. If you don't have time, you could establish a fixed to-do list so that you can do important things before breakfast and have time for a quick meal. You should also make sure you eat enough vitamins and nutrients when you eat a quick breakfast. Here, among other things, a protein-rich diet is a good idea, which provides you with energy for the day quickly and in the long term.

          You can find out more about nutrition and sleep in this article.

          Step 3: Are you a morning grouch or are you already full of energy in the morning?

          Morning grouch: Why are you actually a morning grouch? In addition to different personal reasons, the early or late types can also be included here again. Perhaps, as an owl type, 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, like a morning walk in the fresh air. All of this boosts your metabolism and you can consciously take action against your uncomfortable nature in the morning. Also, try to wait until later in the day to start challenging tasks, because then you can complete them with more energy.

          Full of energy: In this case, you are probably a lark type. Do you find it easy to be efficient early in the morning? Use this energy and capacity to complete important tasks and relax more quickly in the evening.


          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 & fixed routines help to use your own performance optimally and to start well in the morning

          Greetings and see you soon!

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          1 comment

          Danke

          Ines Mahler 08. October 2021

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