Call someone who makes you smile while you’re getting ready or walking to the office. Take the time to eat breakfast with your family. “A donut is not going to sustain you as well as eggs,” she says. “You want to be able to capitalize on those energy stores before you head out the door.” And include some protein, as well healthy carbohydrates (like fruit or whole grains) in you’re a.m.-meal, she adds - and skip the donuts and other sugar-packed foods. She suggests eating within about two hours of waking up. And while a coffee habit can get a bad rap, there’s also a lot of research that shows drinking it (in moderation!) actually has some health benefits, too. There’s a lot of data to show it really does help most people feel more alert and less groggy, she says. If a cup of java - or tea - starts your morning on the right foot, have your caffeine in the morning, Goel says. Though it’s worth noting that not all artificial light has the same effect, so ask a doctor to find a safe and effective treatment before you try it. Studies show that using specifically timed bright light therapy (with an artificial bright light) can yield some of the same benefits for your body clock as the sun does, if getting natural light is not an option - particularly for people with mood disorders, circadian rhythm disorders or jet lag. (And conversely, experts know that not being exposed to enough natural light throughout the day can trigger mood problems like depression and low energy.) There’s an entire field of research (chronobiology) that shows light is what triggers the body to stop producing melatonin, the hormone that tells the body to sleep, and be more alert. Getting sunlight first thing in the morning tells your body clock it’s time to start the day, Goel explains. Want to make that early workout work even harder for you? Do it outside in the sun. Plus, endorphins can reduce stress hormones, too - helping you start your day unfettered and in control. Some people might not necessarily feel an energy boost from meditating, but because it helps us to think more effectively and efficiently, it should make for a much more productive day. “Quieting the brain is a time-honored way to be more creative, more contemplative and more in touch with oneself,” Goodwin says. It also starts your metabolism on the right foot (since the body relies on water to keep all your digestive processes running smoothly). A glass or two of H2O first thing helps replenish your body’s hydration stores.
We get dehydrated overnight (especially if nature calls and you’re using the bathroom in the pre-dawn hours), Goel says. Drink waterĪdd lemon, ice or cucumber - or just drink it straight up. Since our circadian rhythms play such a big role in regulating energy levels and metabolism, keeping your sleep schedule regulated is one of the most key things you can do to feel energized and ready to wake up morning after morning, she says. Both activities have the same effect as meditation.Īnd turning in at night and waking up in the morning at the same time everyday is one of the big ways you help keep your circadian rhythm running smoothly, Goel explains. Having trouble tuning worries out and turning your brain off? Try journaling or coloring.
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