3 Morning Routine Tips for a Successful Day—Backed by Science

Sacha Strebe

Are you tired of being tired all the time? If you want to get your energy back, science says a healthy morning routine could be the answer. What you do first thing in the morning affects your happiness and productivity for the rest of the day. It's just getting out of bed feeling rested that's the hard part. A study last year by the American Sleep Foundation found that "39% of people reported being at least a little bit tired during the previous week, and most of those people wished they got more shut-eye on workdays." If you struggle in the mornings, Bloomberg have compiled a few science-backed tips to make waking up a little easier.

Let the Light In

We know that a dark room helps us fall asleep (and stay that way), but it could also prevent you from waking up. Why? "Light suppresses the production of the sleep-inducing hormone melatonin," the study found. So you really need the morning sunrise to wake you up the natural way. You could invest in programmable shades that open automatically on a timer each morning, or in an artificial light that can mimic the sun and turn on when you need to be up. If you opt for the latter, choose a bluish-white light bulb. Randy Nelson, chair of neuroscience at Ohio State University’s Wexner Medical Center, says this suppresses melatonin, giving you energy.

Don't Work Out Too Early

So we know that exercise is good for you, but Costas Karageorghis, sports psychologist at Brunel University London, believes a wake-up routine shouldn't include intense workouts. This includes heavy weightlifting, sprinting, and cycling on high-traffic roads. That doesn't mean you shouldn't work out at all. “My advice is that people engage in low- to moderate-intensity activities early in the morning and leave any high-intensity activities for later in the day," says Costas.

Take a Cold Shower

My dad made all of us take cold showers in the morning before school, even in the winter. I absolutely loathed it then, but now I see why he did it. Research has proven that exposure to cold water—either through taking a shower or by drinking a glass of ice water—can activate the sympathetic nervous system and boost your adrenaline.

For more tips for cultivating a healthy morning routine, visit Bloomberg.

Let the light shine on your mornings with our favorite lamps below.

What are your morning routine tips? What sets your day up for success? 

Opening Photo: Oracle Fox

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