Healthy summer morning routines can significantly help to improve energy levels throughout the day, support overall gut health and increase levels of serotonin, helping to boost mood and productivity.
Nutritionist Clarissa Lenherr provides a list of morning routines to help you start your day on a positive note this summer season.
WAKE UP CONSISTENTLY
Aim to wake at the same time each morning to help regulate your circadian rhythm. Our bodies have an internal clock known as the circadian rhythm, which regulates various biological processes, including our sleep-wake cycles. Waking up at the same time helps maintain a consistent sleep schedule, which allows your body to establish a rhythm and optimise the quality of your sleep.
It can help you fall asleep more easily at night and wake up feeling refreshed in the morning. Aim to wake up at the same time each morning and at weekends too, to set you up for a good morning routine!
I always recommend getting natural light into your eyes first thing after you’ve woken up. This could be a morning walk, sipping on a hot drink whilst sitting outside or doing a meditation in your garden/nearest park.
Morning sunlight helps suppress the production of the sleep hormone melatonin, making you feel more awake and alert during the day and sunlight triggers the release of serotonin, a neurotransmitter that contributes to feelings of happiness and contentment. So get as much natural light as you can, and keep your sunglasses at home so the natural light can enter your eyes.
HYDRATE FIRST THING
Have a bottle or glass of water next to your bed, or waiting for you in the bathroom so you can hydrate as soon as you wake up. This will rehydrate your body after a night’s sleep and help to kickstart your digestive system.
Aim for a minimum of 2 litres of filtered water daily. I advise clients to invest in a good quality glass water bottle so they can track their intake.
Spend a few minutes stretching your body to wake up your muscles and increase blood circulation, this is a good thing to do whilst brushing your teeth or whilst your cup of coffee is brewing to habit stack and save time in the morning. If you have time for a longer movement session try to get outside first thing, by going for a walk, light jog or heading to a gym or workout class.
Dedicate some time to quieting your mind through meditation or mindfulness practices. This can help reduce stress, enhance focus, and improve your overall well-being. Find a quiet spot and focus on your breath or use guided meditation apps if you’re new to meditation.
Prepare a nutritious breakfast that is high in protein and includes a balance of complex carbohydrates, healthy fats and plenty of fibre!
I always add 2 tbsp of Linwoods shelled hemp seeds to my breakfast as they boost any meal with 7g of plant-based protein to keep me full and 33% of the recommended daily intake for magnesium which can contribute to the reduction of fatigue and tiredness through the busy summer months.
After breakfast take a few minutes to review your daily goals, prioritise tasks, and plan your schedule for the day. Having a clear plan can help to reduce stress and help you stay focused and productive throughout the day.
Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.