Whether you’re an “early riser” or a “night owl,” there’s nothing better than starting your day right. A healthy and steady morning routine can help you take care of yourself, set daily goals, and prepare yourself mentally and physically for the future. The early morning of the day can be a time to exercise, replenish your nutrition, and finally relax yourself.

The first step in building a healthy morning routine is to set aside enough time and make sure you’re not rushing. Your habits can include a variety of activities and behaviors that work for you. The goal is to make you feel healthier and better prepared for the day.

1. Get a good night’s sleep

Make sure you get enough, undisturbed rest. Getting enough sleep (7-8 hours per night for most adults) boosts immunity, improves mental health, helps with weight control, and improves work or school performance.

Making a morning habit can mean waking up early, but it can also mean making sure you get some rest. Steps to improve your sleep include:

• Go to bed and wake up at a fixed time every day
• Create a comfortable, quiet sleeping space
• Don’t use screens or watch TV at least 30 minutes before bedtime
• Avoid late-night snacks, large meals, or alcohol before bedtime
• Avoid caffeine in the late afternoon
• Maintain a healthy diet and exercise regularly

2. Don’t press the “snooze” button

While an extra 5-7 minute break may seem tempting, it’s best to get up anyway. One study found that people who pressed the snooze button were more likely to feel sleepy and sleep deprived in the morning. The same study states that napping doesn’t necessarily affect cognitive function and mood. Still, there may be benefits to maintaining a consistent wake-up time.

3. Give yourself time

Another important step in getting into the morning habit is to set aside plenty of time. The prospect of waking up early may not sound appealing. However, as long as you get enough sleep, waking up early is still valuable.

You don’t have to wake up at 5 a.m., as lifestyle bloggers and influencers suggest, but you should set aside enough time to take care of your needs, be mentally prepared, and calmly go to work or school.

4. Practice good hygiene

You can use the morning time to carry out the necessary hygiene. This can include brushing your teeth for at least two minutes at a time, washing your face, bathing, moisturizing your skin, shaving, and combing your hair.

Daily activities like this can help you wake yourself up while preventing the spread of disease, protecting your teeth, and promoting a healthy skin barrier.

5. Eat a healthy breakfast

Eating breakfast can improve your overall nutrient intake, reduce obesity and heart disease risk, and increase mental alertness.

A healthy breakfast is nutritionally balanced, rich in protein, fiber, healthy fats, vitamins, minerals, and other nutrients. Try to choose foods that don’t contain added salt or sugar. Possible healthy breakfast options include:

• Homemade whole-wheat muffins with fruit (such as berries) and nuts
• Smoothies made with fresh fruits, vegetables, and protein powder
• Oatmeal with seeds
• Scrambled eggs or tofu with vegetables and avocado
• Whole wheat bread or sweet potatoes with nut butter
• Yogurt and fresh fruit (e.g. bananas, apples, berries)

6. Drink water

Staying hydrated can help prevent dehydration, which can lead to symptoms such as confusion, mood changes, overheating, and constipation, and dehydration can also increase the risk of kidney stones.

Every morning, drink a glass or two of water before drinking coffee or tea.

7. Drink coffee or tea

Set aside time in the morning for a cup of coffee or tea. On a psychological level, this cup of coffee or tea is a relaxing experience for a moment of calm and reflection before the stresses of the day have passed.

If you regularly drink coffee or caffeinated tea, the caffeine in these beverages is even more important. Not drinking coffee in the morning can actually trigger headaches.

8. Get some exercise

It’s no secret that physical activity is essential for overall health. Benefits include helping with weight control, improving sleep, coping with stress, and reducing the risk of disease and cancer. Morning exercise is especially beneficial as it can help boost energy levels and improve focus.

The 30-30-30 morning workout plan consists of 30 minutes of moderate-intensity workout and 30 grams of protein within 30 minutes of waking up. Scientific studies have not evaluated whether this exercise program is effective. However, there are many potential benefits to morning exercise.

9. Breathing exercises or meditation

Meditation, breathing, or mindfulness practices can be a good addition to a healthy morning routine. This may include focusing on the breath, living in the present moment, and emptying the mind.

Studies have shown that breathing exercises and meditation have a positive effect on mental health conditions such as anxiety, high stress, and depression, as well as conditions such as high blood pressure, chronic (long-term) pain, low-quality sleep, and weight control. Even if it’s just 10-20 minutes each morning, it can help you start your day on a positive note.

10. Positive affirmation

It’s common to wake up feeling grumpy. Taking the time to change these negative thought patterns can be an effective way to start your day. One way to do this is to write down or verbally express positive affirmations: positive statements that can boost self-esteem and self-confidence.

Researchers have found that this practice can relieve stress, enhance well-being, and improve professional or academic performance. Try to start your day with positive affirmations such as “I’m fearless and in control of my life” or “I’m capable, I’m good at doing what I do, and people like me.”

11. Make a list

If you often wake up feeling stressed and anxious, set aside time in the morning to make a to-do list. Psychologists have found that writing down goals and tasks can reduce stress because it frees the brain from the burden of worrying about what needs to be done.

When you wake up in the morning, jot down a list that gives you a tangible idea of what you’re aiming for. It also relieves anxiety. This is a noticeable improvement that increases the likelihood that you will complete the necessary tasks.

12. Get creative

If you have a creative outlet, taking a little time to do some crafts or making a phone call can be a great way to start your morning. It promotes a healthier work-life balance, manages stress, and provides immediate satisfaction.

Whether you’re spending time composing music, drawing, knitting, gardening, writing, or journaling, try to set aside space (even if it’s just for a few minutes) for your brain to be creative.

13. Play mind games

Playing some puzzle games, like crossword puzzles, is another way to cope with everyday stress and get ready for the day. It relaxes and exercises your thinking and reasoning skills.

Researchers have found that word- or number-based games have a positive effect on cognitive function, attention, and memory in healthy adults.

14. Spend time with loved ones

Mornings are an excellent time to communicate with others. Good social relationships can help manage mental health issues such as depression and anxiety while promoting overall well-being.

Spend some time with family or loved ones. You can also take the time to call your loved ones, family, or friends.

15. Take care of some menial chores

Juggling work, study, and tasks that must be done from home can be difficult. For some people, it helps to set aside some time in the morning to do some light chores. Doing some light cleaning, laundry, or preparing meals can help you focus and prepare for the day.

16. Read

Enjoyable reading stimulates your mind, improves cognitive abilities, relieves stress, and prepares you for the day. Taking the time to read has long-term benefits. A study that tracked participants for more than 12 years showed that people who read regularly had a 20% lower risk of death than those who didn’t.

Getting into the habit of reading in the morning is an important step in promoting physical and mental health.

17. Listen to music

Another way to relax is to listen to music. This can help you focus and bring more benefits. Researchers have found that listening to music can help relieve tension and stress, reduce pain, and improve cognition, mood, and memory.

For some people, upbeat music can be motivating. Others may need to listen to some more soothing music to regulate their nervous system.

At last

Sticking to a healthy morning routine can go a long way in making you healthier, happier, and more productive. This may involve prioritizing techniques such as getting enough sleep, ensuring a healthy breakfast, exercising, and meditating.

For some people, mind games, reading, or music can be an extra way to wake up the brain and get ready for the day ahead.