Morning Habits Backed by Science for a Healthier, Happier Day

We all want our mornings to be

exactly like they show in movies, don't we? The kind where the sun gently peeks through the curtains, birds chirp melodiously outside, and the main character stretches with a contented sigh. They wake up refreshed, energized, and ready to take on the day with a smile. But the reality is usually different.  

After hitting snooze for the hundredth time, we usually wake up with a grumpy frown. Alas! This not only destroys our mood but can make productivity an uphill battle. But what can we do? Well, its simple actually. Just adopt a few uncomplicated morning habits, and in about a month, you will regain that main character energy. So, without further ado, lets get started!

Top 12 Healthy Morning Habits Backed By Science For A Healthier and Happier Day

Here are the top habits backed by science that help you unleash the healthier and happier you in no time! Now, its best to inculcate all of the below habits for a greater impact.

1. Wake Up at a Consistent Time

Does your sleep time go up and down as per the work deadlines? Or perhaps you like to overindulge every Sunday and wake up when it feels right? While it may feel good, you are not helping your body.

To ensure your body's biological clock functions well, it is important to wake up and go to bed at the same time. A sense of consistency is crucial for your circadian rhythm.

Studies show that when you wake up and go to bed at the same time, you can improve sleep quality, boost energy levels, and enhance cognitive functions.

You no longer have to deal with morning fatigue that seems to bring grogginess and fatigue along.

Of course, for this, you must train your body.

Here, try to set a fixed sleep and wake-up time, even on weekends. This simple tweak will lead to more restful sleep, happy mornings, and improved overall well-being.

2. Limit Screen Time Upon Waking

We live in a digital age today. So, reaching for your phone the moment you wake up might feel like second nature.

Most of us tend to look at our messages or emails or scroll through the gram for a few minutes in the morning as soon as we open our eyes. But it is not good for you. Infact, it negatively impacts your mental and emotional health.

Research shows that excessive screen time in the morning can increase stress, reduce focus, and have adverse effects on your mood by exposing you to overwhelming information before your brain is fully awake.

So, give yourself at least 30 minutes before the electronic takeover. Be screen-free as you get your morning chores done.

Instead, take it slow. Have a peaceful cup of coffee or chai and just relax your mind. Give it time to fully wake up.

3.Get Natural Sunlight Exposure

Did you know? Spending at least 1030 minutes in natural light shortly after waking can enhance sleep quality and overall mental health. It is as simple as that!

Natural light is excellent for the circadian rhythm and regulates your system. It improves overall mood and boosts energy.

Infact, sunlight helps increase serotonin production, a neurotransmitter that affects your mood and feelings.

It is also a simple shortcut to overcome grogginess because sunlight reduces melatonin production in the body. Therefore, you end up feeling more awake and alert.

There are multiple ways to get 10 to 30 minutes of sunlight in the morning. You can go outside for a quick walk, enjoy your morning chai or coffee on a balcony, or simply sit by a window to soak in the morning light.

4.Drink Plenty Of Water

One of the habits to inculcate for a happy and healthy morning is to drink at least one tall glass of water as soon as you are up.

This is because, after 7 to 8 hours of sleep, your body is naturally dehydrated. So, the first task on your list should be to replenish the lost fluids.

Infact, it is seen that drinking water upon waking helps kick-start metabolism, flush out toxins, and improve brain function.

You can make your morning water fancy if you wish. It can be warm, you can add a dash of honey or a slice of lemon, or it can be good old water.

5.Practice Mindfulness, Meditation or Gratitude

Meditation is when you remain still and focus on your breathing or chant a mantra to cultivate a clear mind. On the other hand, mindfulness is fully being present and aware of the moment without judgment. And, gratitude exercise involves consciously reflecting on and listing things you are grateful for.

Now, all these three things can set a solid foundation for the day ahead and make your mornings happier and healthier.

Studies show that mindfulness practices reduce stress, enhance focus, and increase overall happiness. Whereas, even five minutes of meditation can reduce cortisol levels.

And, gratitude exercise helps you shift your mind towards positivity. Incorporate at least one of them and see how your emotional resilience goes up.

6.Engage in Physical Activity

Walking, swimming, dancing, or running, indulge in whatever form of exercise you prefer every morning.

Exercise can firstly make you happy because it releases endorphins, the body's natural mood boosters. Next, it can improve focus, increase energy levels, and regulate appetite throughout the day.

Just 30 minutes of physical activity every day can be the key to a healthier and happier you.

7.Take a Cold or Lukewarm Shower

Remember how our parents or grandparents would prioritize taking a shower in the morning without fail, even on weekends? Well, they have a point. A cold or lukewarm shower in the morning can provide an instant energy boost and improve circulation.

It does an almost instant job of waking you up and getting ready for the day. If grogginess is simply not leaving you, a cold shower can be great. It can stimulate the nervous system, increase alertness, and even strengthen immunity.

Lukewarm showers, on the other hand, help relax muscles and provide a refreshing start to the day. So, choose one that seems perfect for you.

8.Eat a Nutritious Breakfast

Breakfast is the most important meal of the day for good reason. It provides essential nutrients, stabilizes blood sugar levels, and enhances concentration.

People who eat a healthy breakfast have better cognitive function and sustained energy levels throughout the day.

But make sure you opt for a healthy spread. Instead of something oily or sugary, opt for protein-rich foods, healthy fats, and complex carbohydrates. They can keep you fuller for longer and improve your energy levels.

9.Have Chai or Coffee in Moderation

Your kadak chai or a freshly brewed cup of coffee can be excellent morning companions. Caffeine can enhance alertness, improve mood, and boost metabolism, but excessive consumption can lead to jitters, anxiety, and disrupted sleep.

So, make sure you don't overindulge. You can have a cup as soon as you are up or take it with breakfast.

Infact, studies suggest that the best time to drink coffee is mid-morning, around 911 AM, when cortisol levels naturally dip. That said, try not to rely solely on caffeine for energy!

10.Listen to Uplifting Music or Podcasts

Not all mornings are beautiful. We get it. But it is your responsibility to make it a good one.

One of the easiest ways to uplift your mood every morning is to listen to music or your favorite podcast. You can also opt for your favorite audiobooks.

Music can produce dopamine and reduce stress. And, starting your day with anything that motivates you or makes you happy keeps is good for your mental health.

11.Write in a Journal or Plan Your Day

If you enjoy penning your thoughts, journaling can be a great way to set your goals, improve emotional clarity, and indulge in some self-reflection.

Infact, research shows that writing down thoughts, goals, or gratitude entries can help reduce stress and uplift your mood.

Along with journaling, it is always best to have a to-do list for the day. You can create one before you go to bed or in the morning.

A to-do list helps you prioritize tasks and stay organized. This habit makes sure you remain in control and can curb anxiety.

To-do lists are also a great tool to enhance productivity and make sure you tackle all important tasks for the day without missing out on anything crucial.

12.Practice Positive Affirmations

A simple trick to spruce up your mornings is to indulge in a few positive affirmations. This lets you start the day on the right note.

Infact, practicing them regularly can rewire your brain for success and self-confidence.

Studies in neuroscience show that repeating affirmations strengthens neural pathways associated with self-belief and motivation.

For positive affirmations, keep it simple. A few phrases you can try are:

• I am capable
• I am enough
• I am successful
• I am experiencing luck in every direction
• I am strong
• I am living a perfect life

Tweak them as you like.

Positive affirmations can also be perfect if negativity tries to knock on your door every now and then. It helps change the thought patterns. However, affirmations work best when spoken with conviction and consistency.

Add this to your morning routine every day for a happier and more positive mindset.

Positive intentions are great too. This can be as simple as saying, Today, I will be productive and kind, or setting a specific goal for the day.

For A Better Morning, Ensure You Sleep Right!

Now, you are aware of the best morning habits that can ensure a healthier and happier day. Infact, these habits can greatly benefit you in the long run and help keep ailments at bay. However, a great morning starts with a good night's rest. Only when you get 7 to 9 hours of quality sleep can you wake up feeling refreshed and energized.

This is where a cozy and supportive mattress comes into play. The Sleep Company offers a range of mattresses designed with advanced SmartGrid Technology and offers the perfect balance between softness and firmness. You can now say goodbye to tossing and turning or sweaty nights. Our innovative design brings you the best in comfort and support for the most decadent sleep of your life.

Whatever your slumber needs are, our mattresses have your back, literally! Experience the best sleep of your life with The Sleep Company today.