Most of us tend to focus on getting a good night’s sleep but how we wake up and start the day is just as important to wellbeing.
Editor Jane Garton shares some tips on how to start your day in the best way.
Starting your day calm, refreshed and alert is what we may dream about but all too often we’re dragged into awareness by the alarm going off and wake up feeling quite the opposite. And then the first thing we do is reach for our mobile or tablet to check our news feed, emails, and social media, all of which can fuel anxiety even before the day has started.
What not make a conscious effort to start the day in a better way?
Here are some top tips for getting up and ready for the day ahead.
Time it right
Try to go to bed and wake up at the same time each day. Late nights can’t always be avoided but a regular routine of sleep and wakefulness primes your body clock to start making those internal preparations to make sure you hit the ground running.
Move it
Overnight joints, muscles and ligaments can stiffen up. Stretch out for a few moments before getting out of bed – reawakening muscles and ligaments is important. Roll your head from side to side then pull one knee at a time up to your chest and extend the lower leg up and down.
Try not to use your phone
Make up your mind not to use your phone as an alarm. It’s too tempting to check it last thing at night and first thing in the morning for emails and social media. And ban screens in the bedroom too as their blue light can hinder falling asleep.
Get active first thing
Physical activity not only wakes you up but has physical, emotional, and mental benefits that can last all day. Any kind of morning movement from going for a brisk walk to cycling, a 10- minute workout or yoga can help get your circulation going and encourage you to let go of built-up stress.
Drink up
Before you have that first cup of coffee, go for something healthier that hydrates you. A glass of warm water with a squeeze of lemon is a good option which is cleansing as well as hydrating.
Breakfast well
After fasting all night, your body needs food – preferably a mix of protein, carbohydrates, and fat. Porridge topped with nuts and berries, scrambled eggs on wholegrain toast or yogurt and fruit are all good choices. If you don’t feel hungry, try something light like a boiled egg and a piece of wholegrain toast. This will fire up your body with the energy it needs to get going and set you up for the morning.
Think ahead
If you’ve got a hectic day ahead, a little planning can go a long way. Check out your calendar and make a to do list so you know what your goals are.
Go outside
If time permits, try to benefit from the early morning light. Find a place you can sit or walk and just be, which could simply be in your garden. Notice the colours of the trees and the sky, the smells in the air, the breeze on your face, the birdsong and so on. It can help lower stress levels, improve focus, and create a more positive state of mind.
Be thankful
Write down three things you’re grateful for every morning. It’s a great way to start the day, helping you stay focused on the positive.
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