Before modern inventions like cell phones, light bulbs, and televisions, humans would go to sleep and wake up with the sunset and sunrise. While our circadian rhythms evolved to follow this sun-up-sun-down pattern, our modern way of life has slowly pushed us to stay up far past the sunset and sleep in past the sunrise.
While going to bed at a consistent time is essential, it’s what you do when you wake up that can make the biggest difference in your daily well-being.
Most people will wake up, immediately grab their phone, get a dose of artificial dopamine, lounge around, eat some food, and start work or school. Based on our human evolution, this is totally wrong. If you feel like you’re always tired, no matter how much sleep you get, this could be the very root of your problem.
The following is a simple and practical way to structure your mornings so that you have an energized and successful day.
1) Wake Up With the Sun
Obviously, in the summer it’s a little harder and in the winter it’s a little easier, but either way, this is a good goal to have. The best part about waking up with the sun is that you can prepare for your day in a low-stress environment. You have a chance to reply to emails, read, journal, exercise, or do any other personal tasks without the worry of being bothered by others. There’s usually nothing going on on social media at this time of the day, so there are fewer distractions all around.
2) See the Sun
Sunshine helps to regulate your circadian rhythm by telling your body when to increase and decrease your melatonin levels. So, the more daylight exposure you can get in the morning, the better your body will produce melatonin when it’s time to go to sleep. When the sun’s UV rays enter your skin and eyes, it essentially tells your body, “alright, let’s start the day!”
3) Get Moving
If you didn't already know, exercise actually produces more energy in your mind and body throughout the day. A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making. by getting active and producing endorphins in the early part of the day, you will reduce stress, boost happiness, and feel accomplished.
4) Be in Nature
Go for a walk, run, or bike ride outdoors in the morning. Being around trees, birds, and fresh air is the perfect recipe for feeling good. It’s been proven that spending just 15 minutes in a quiet nature setting can boost your overall mood. If it’s feasible, try to do your morning exercise outside. This checks off three boxes at once: sunshine, exercise, and nature.
Take it from me, I’ve been running 4 miles on mountain trails nearly every day for the last few weeks and I’ve never felt better. My days are full of focus, energy, and just feeling good. On the days I don’t get that 45 minutes of fresh mountain air, my days feel a bit off…
I know this is all easier said than done, so do what works for you and make a plan that is sustainable! When trying to form new habits, that’s usually the crux… we try some radical lifestyle change and only last for a little bit because it’s simply not sustainable over the long term.
Find what works for you and stick to it.
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