How to Establish a Wake-Up Routine for a Good Morning Every Morning

Good sleep habits and an effective morning routine can help you wake up feeling energized and prepared for the day ahead. Try these tips and techniques to start your day right.

A new day dawns

We’ve all had one of those days: groggy all morning, sluggish through lunch and cranky all afternoon. You know one reason for your muddled brain and foul mood: sleep — not enough of it, and not the right kind. Wake-up routines are important not only for kids but also adults.
If you haven’t been hopping out of bed each morning, ready to tackle your to-do list, these handy ready-set-go techniques might help.

Ready!

Do the math. The foundation to a good morning starts with getting the right amount of quality sleep. Even adults need a solid seven to nine hours each night. What time do you need to wake up each morning? Back up that time by seven to nine hours to determine the ideal bedtime range for you. 

Feel the rhythm. Quantity and quality of your sleep are important, but so is the timing. Your body and brain work best with a set wake-up time to keep your biological rhythms synced. Try not to vary your wake-up time too much — it can throw off your system from its natural routine. 

Recharge every night. If you think you can skimp on sleep for a few nights and make up for it with a lazy day later, think again. It’s important to get a full charge of sleep every night, so you’re ready for the next day.

Set!

Stop snoozing. Turning your car on and off isn’t the best way to get it warmed up in the morning, and the on-and-off approach of your clock alarm is not good for your brain either. Hitting snooze to nod off for another restless five minutes may only leave you groggier when you wake up for a second (or third) time.

Soak in the sunshine. If you can, wake up to bright, natural sunlight streaming through your window. Or turn on indoor room lights to get you going. Research suggests that morning light can help you wake up more naturally and quickly.

Get moving. Good sleep and exercise go hand in hand. Try taking a morning walk to start the day off right. Moving your body will help you wake up in the morning and sleep better that night.

Go!

Break your fast. Some of the latest research continues to show that breakfast is the most important meal of the day for staying fit and healthy. Prepare your breakfast as best as you can the night before, so you have a head start the next day. If you see breakfast items on the counter in the morning, you’ll be less likely to skip eating. It may be as simple as putting a cereal bowl, spoon, cereal container and banana on the kitchen counter.

Pump up with a pep talk. If the day ahead seems overwhelming, set aside a few minutes to get pumped. Maybe it’s meditation, prayer or a bit of yoga. Do what works best for you. Focusing on your mental well-being for 10 minutes may help with stress and anxiety.

Jump in. Once you’re ready to dive into the day, it’s a good habit to tackle the hardest tasks first. Research shows that for many people, the brain reaches peak performance in the mid-morning hours, making it the ideal time for difficult tasks. If you get the big stuff out of the way, the rest of the day feels like a breeze.

Ready for a better night’s sleep?

Take a few seconds now to start your new bedtime routine.

• Check your smartphone for go-to-bed features. Some can help you set alerts to turn off the TV, log off social media and wind down for the night, for example.
• Set the alarm to repeat every day. This will help you get the seven to nine hours of rest your body needs.

Tomorrow morning, wake up well rested, so you can be Healthy for Good!