This month’s theme has explored why we get pain when we sleep and what we can do to prevent or treat it. But what do we do after a night of sleep to prepare us for a busy day?
Whether you’re getting up for work on a bleak Monday morning or had a lie in before a nice walk; the morning routine is an undervalued tool of preparing for your day.
So here are my top tips for improving your morning routine:
- Prep the night before: There is nothing worse than being stressed in the morning – like not being able to find your clothes or having to rush to make your lunch. Instead, get all of this done the night before and restore some order to what could otherwise become a chaotic time!
- Take your time when getting up: Set your alarm 5 minutes earlier than needed and use this time to slowly sit up after lying, allowing your body to adjust and wake. Avoid standing up suddenly as this can sometimes make you feel a little light-headed.
- Stretching: I know we lead busy lives, and sometimes we simply don’t have time to take care of ourselves properly. However, a few easy stretches for the back, thighs, and arms will get your circulation flowing and tackle any morning stiffness.
- Breakfast: Undoubtedly, breakfast is the most important meal of the day as it sets you up for success. We wouldn’t set off on a 100-mile car journey with only 10 miles of fuel in the tank – likewise, we shouldn’t expect our body to perform for the day ahead with no nutrition.While I’m no nutritionist, research indicates that a balanced breakfast containing fats, carbs, and protein plus some micronutrients such as fiber, vitamins, and minerals is a great start to your morning. Good examples include porridge with some added chia seeds, berries, and some nut butter. Delicious and satisfying!
- Spend 5 minutes doing something you enjoy every morning: This tip is completely open, but starting your day happy helps release endorphins – the feel-good hormone. By doing something you enjoy like listening to music or a podcast, playing an instrument, reading, watching a video, speaking to a friend or even stretching more. The list is endless, but ultimately, the goal is to take some time for yourself and not stress about the world. And it’s ONLY 5 minutes!
So there you have it, 5 ways to improve your morning routine! I’d love to hear your thoughts on what you like to do to improve your mornings in the comments below!
Thank you for reading,
Physiotherapist at the Markland Clinic
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