Three Morning Recommendations To Take Up

Posted by Claus F. Nielsen on

We all have a different association with our mornings. Those are reoccurring times when we get that first shot of cortisol delivered naturally to our system as we stagger out of our bed after a 5 am wake-up call with a big yawn and a trip to the toilet. A shower, a quick breakfast with our mobile in our hands as we read the latest posts on whatever digital platform, and we’re off we go to work.

The connection we have with morning routines varies from person to person. The above-mentioned is merely one example of what many of us, in one way or the other, go through when commercial duties are on the agenda. Many of us are clearly looking forward to throwing that alarm away when Saturday, Sunday or the holidays have arrived. We deserve to relax because the urge of “we deserve it”. It is a stigma that is engrained in our minds.

We forget that our body does not know the difference between weekdays and weekends. An institution connected to break the chain of rhythm in favour of comfort. Without knowing, we deliberately reset our internal clocks without realizing the consequences.

As much as evening routines determine the flow of the following day, so do morning routines to continue on the same path for what lies ahead that day. By denying how the mechanisms of how our body moves and shakes, we are set up for an energy-depleting strategy one do not want to go for.

Three morning routines have proven to allow us to go more optimally through the day before the sun sets again.

Wake up at the same time - every day

As adaptable and flexible as the human body may be, it also is a well-oiled machine that loves rhythm. We live and work in a 24-hour cycle based on the rotation of the earth around its axis, and our body is no exception. Through a complex network of neurons and hormones, we must attune our body every day by exposing it to light, and in particularly sunlight. 

The resetting of our so-called circadian rhythm (circa = approximate, dian = 24 hours) through exposing our retinas safely and securely to the rising sun is crucial for many health aspects. 

Drink enough water

On average, we are 60%-70% water. While we have control over drinking ample water during the day, we tend to lack this capacity, when we are in our REM and NREM sleep states. Besides losing water through our urine and sweat, perspiration through breathing continues. And with this comes the loss of water. It may not feel like a lot, but the data shows, it is more than you can imagine.

Having two big glasses of water before you even pour your first coffee brings back balance to your bodily fluids. It is highly recommendable to wait with your must-have caffeine shot for approximately 1 hour after waking up for your body to reset for the day to come.

Move, stretch, or exercise

The quote "if you do not use it, you lose it" also applies when being asleep. We may move around and wrestle with our partner in deciding who gets most of the blanket, we tend to be for 95% of the night in a paralysed state. Just as we stretch out during the day when we sit for hours and hours behind a desk, so is the urge to stretch out when we are awake. Upon opening our eyes, our body automatically releases the hormone cortisol. Cortisol affects several aspects of your body and mainly helps regulate your body's response to stress. In the morning, the release of cortisol is a good sign as it gears up.

Movement particularly rides on the wave of positivity when cortisol is released right after a good night of slumber. It really does not have to be strenuous or long; it all depends on whether you like to exercise in the morning. Preferably 10 minutes outside within 1 hour after sunrise has proven to be the ideal time.

How little time we spend controlling our morning can have a positive and negative effect on how we feel during the day. These modern times come with unwanted yet automatically pushed-forward habits that subconsciously push us towards actions our body does not really prefer.

Even some of the more successful entrepreneurs and celebrities have shown that sticking to the same morning routine elevates levels of productivity. There is so much data out there solidifying the importance of consistently setting a morning routine, 7 days a week, for better health, better sleep, and improved cognitive abilities.


 Niels Steeman
As a certified health and wellness coach, my mission is to accompany people to fulfil their personal and thriving potential. If you feel you are "off your game" and struggle to lose those extra kilos, welcome to reach out and explore together how I can guide you.

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