Morning Routines
By Nathan Carey
As a wise woman once said, “tumble out of bed and stumble to the kitchen, pour myself a cup of ambition and yawn and stretch and try to come to life”. While Dolly’s words serve as an anthem for working people across the globe, her lyrics closely resemble a classic morning routine for so many. The idea of a morning routine has been somewhat warped by media attention in recent years, focusing on CEOs and billionaires whose 6am rises and seemingly endless morning goals are simply unachievable to the average person. However the concept of setting repeatable goals after waking up and before heading to school or work is backed not only by experience but also by science. Of course not every morning is going to conform to these pointers and not every point can be applicable to every person, but implementing one or two of these daily habits has the potential to kickstart your mornings and ensure you are full of energy for the day.
Stay in bed…
Take an extra 20-30 minutes under those covers. Hear me out with this one. While yoga and meditation have long been self-reported to improve mental state and bring balance to one’s day, recent studies into their underlying mechanisms and objective measurements have investigated meditating as a viable treatment for insomniac patients and by extension, a great practice to improve restfulness and ensure your body is in its optimum condition. The specific practice being experimented with is called Yoga Nidra or yogic sleeping. This ancient practice has been shown to reduce overall stress in a sample of college students when performed for 60 minutes twice a week. Other studies included participants partaking in 30 minutes of this guided meditation every other morning with results leading to decreased anxiety and improved self-esteem scores in students. The process of yoga nidra involves breathwork, visualizing the body, awareness of body and space, rotation of consciousness and resolve. There are many resources online featuring step by step guides on completing this mediation and a plethora of videos and audio versions available to help guide you. Waking 20 minutes earlier and trying this meditation technique a couple of days a week may be the key to destressing and optimising your time. Even if you can’t commit to the full routine, checking in on your breathing in the morning and making sure to take a couple of long deep breaths can help get your morning off to a positive start.
Delay your coffee intake
After six to eight hours of sleeping our bodies are often dehydrated (unless you're performing some serious sleep walking hydration). I’m sure we can all relate to a dry mouth just after waking up in the morning and reaching for a sip from that glass of water on the bedside table. While your next thought may be heading to the kitchen to brew a hot cup of coffee, some recent studies have suggested benefits from delaying your initial coffee intake. Cortisol is a hormone produced by the adrenal glands that is involved in stress regulation. When we wake up in the morning our bodies begin to naturally produce cortisol to ensure there is enough glucose in our bloodstreams to wake us up effectively. While drinking coffee at this time may provide some extra effect of alertness, studies suggest it may be best to wait until these naturally higher cortisol levels begin to dip, about an hour or two after you first wake. Beware of delaying your intake by too much however because studies also show that consuming caffeine within 6 hours of sleeping had adverse effects on sleep quality and duration. So the next time you're feeling a bit groggy after waking up try drinking a glass or two of water before reaching for that magical bean brew.
Try to get some sunshine (but don’t forget that SPF)
If your morning commute involves walking or biking to your destination then you may already be availing of this natural benefit. Being exposed to natural light within two hours of waking has been linked with regulation of our circadian rhythms which is vital to ensure you get a good night’s sleep. Light exposure has also been linked to increases in mood, metabolism as well as reductions in chronic pain and symptoms of depression. These effects are thought to be linked to elevated serotonin release during natural light exposure. Even during overcast days, those UV rays are reaching our skin so don’t worry about missing out! Of course with all this talk about sun exposure I have to touch on another key part of every morning routine, getting that SPF on. SPF or Sun Protection Factor relates to a sunscreen's protective capacity against ultraviolet rays. These rays can cause premature aging, skin spots and even skin cancer in extreme cases. For these reasons it is vital that we protect our skin every day. Using a thin layer of sunscreen on the face, neck and hands every morning will keep your skin protected from the elements. Sunscreens with an SPF of 30 usually suffice, or if you’d like to combine products, there are some great options for moisturizers with SPF included.
Eat Breakfast
With a legacy like “the most important meal of the day” it is no surprise that eating a balanced breakfast is on this list. The word breakfast quite literally comes from the phrase to ‘break the fast’. Just like your body is dehydrated when you wake, it is also fasted and ready for food. The body needs energy in the form of glucose from carbohydrates. To kickstart your day, it is best to eat a breakfast that is nutritionally valuable. Some great ideas include oat based dishes like porridge or wholegrain cereals for a slow release of energy throughout the morning. Adding a handful of fruits, seeds or nuts to bowls of cereal or oats can also elevate what may otherwise become a monotonous breakfast. One of the most common reasons for people skipping out on breakfast is a lack of time in the morning. While meal prepping the night before may seem daunting, there are some great recipes online for egg bites, smoothies and yoghurt bowls. Nonetheless one of my go to breakfasts to prepare ahead are overnight oats. With virtual endless flavour combinations, this little pot of joy can speed up your morning routine tremendously and can be easily transported for a meal on the go. Below is my recipe for the ultimate peanut butter oats which are not only packed with flavour but also boosted with protein powder to make sure your day gets off to its best possible start.
Peanut Butter Oats
Ingredients:
40 grams large organic oats
100g milk or milk alternative (my favourite is oat milk but feel free to swap in your preference)
1 tbsp honey
1 scoop (25 grams) of vanilla protein powder
1 tbsp peanut butter (smooth is good but crunchy adds a nice textural element)
Sliced banana to top
Method:
To a jar or small plastic container with a lid, add milk, honey, peanut butter and protein powder. Mix well until fully combined.
Add oats to container and stir well until fully covered and moistened. For an even creamier consistency you can try blitzing your oats in a food processer before adding them to the jar.
Slice banana thinly and layer on top of the oats.
Cover with lid and place into the fridge overnight or for up to 3 days.
When ready to eat, simply pop off the lid and dig in!
I hope this discussion of morning routines can help strengthen the early hours of your day. Indeed as I mentioned earlier not all of these tips will work for each person as people’s schedules and situations vary wildly but by keeping up with your nutritional intake, hydration, mindfulness and light exposure you will be sure to smash through your day with plenty of energy.