Do you ever wake up feeling like you could use a few more hours of shut eye? We’ve all been there. Many of us struggle to muster up the energy to face the morning, which often sets the tone for the rest of our day. With small changes to your routine, you can transform the way you wake up and kickstart your day with vitality. Keep reading for a 15-minute morning routine that will leave you feeling refreshed and ready to conquer the day ahead.

Rise and resist the snooze button

We often snooze our alarm clock to savour just a few more minutes of sleep. Tempting, right? However, the sleep we get when we hit snooze isn’t quality sleep. Instead, it results in fragmented sleep which disrupts our body’s internal clock. This leaves us feeling even more tired and groggy when we do wake up.

When we linger in bed after the alarm goes off, we interfere with our REM sleep, which is when our body gets the most restorative rest. Those quick 5-to-10-minute snoozes don’t give us enough time to go into deep sleep, and can even make our blood pressure and heart rate go up. Additionally, hitting snooze doesn’t just affect our bodies, it affects our minds too. Starting the day by fighting with our alarm clocks can add unnecessary stress to our morning.

The temptation to hit the snooze button can be strong, but resist it. When your alarm goes off, muster up the willpower to get out of bed right away.

Let there be light

Natural light is a powerful signal to your body that it’s time to wake up. As soon as you’re up, throw open the curtains or step outside to soak in some sunlight. This will help regulate your internal body clock and boost your mood. Research shows that exposure to natural sunlight can help increase the brain’s release of serotonin. This can help to boost our mood, promote a sense of calm and increase focus.

Pro tip: Keep your blinds slightly open at night, to allow natural sunshine to filter into your room in the morning. For those of us with too much or too little light outside our windows, we recommend trying a sunrise alarm clock.

Freshen up

Now, it’s time to freshen up with a quick bathroom routine. Start your day by taking care of your hygiene. By brushing your teeth and washing your face you invigorate your senses, leaving you feeling more awake and alert. Not only does this promote good oral health and clean skin, but the ritual itself can serve as a signal to your brain that it’s time to wake up and get moving.

Dress for success

While it may be tempting to lounge around in pajamas all day, getting dressed can positively influence our mindset, confidence and levels of productivity. When we get dressed, we mentally transition from a state of relaxation to one of readiness. This simple act signals to our brain that it’s time to switch gears and tackle the tasks of the day ahead. So throw on your favourite outfit and set the stage for a successful day!

Get outside and get moving

Embrace the morning sunshine with a bit of outdoor movement. Whether you have a balcony, backyard, or nearby park, take a few minutes to enjoy some fresh air and gentle exercise. Go for a brisk walk, do some jumping jacks, or simply pace around and stretch your legs. Physical activity increases blood flow and releases endorphins (the feel-good hormones), leaving you feeling energized and ready to tackle the day.

Additionally, if you tend to find yourself struggling to stay focused throughout the day, a morning workout could be your secret weapon. Physical activity also helps to improve focus and concentration as it increases blood flow to the brain, delivering oxygen and vital nutrients that support optimal cognitive function.

Fuel your body

Before diving into your daily tasks, take a moment to nourish your body with a nutritious breakfast. Even if you’re short on time, aim to eat something – even a few bites can make a difference. Think of it like this, would you start a day-long road trip without filling up the gas tank?

As your body has been fasting overnight, breakfast breaks this fast, jumpstarting your metabolism, replenishing energy stores, and improving cognitive function. Pair it with your favourite cup of tea or coffee for an extra boost to start your day.

A community of support

When it comes to your journey towards feeling more refreshed and energized, a supportive community can make all the difference in staying motivated and on track. That’s what CanPrev Community’s Energy Support Group is here for. Whether you have questions, need encouragement, or simply want to share your progress, you can lean on us.

So, are you ready to reclaim your mornings? Give our 15-minute morning routine a try and let us know how it goes! Say goodbye to grogginess and hello to a refreshed and revitalized start to your day!

Sources:
Sleep Basics.
What Are the Benefits of Sunlight?
How Getting Dressed (or not) to Sit at Home All Day Affects Your Mood? Â