What you do in the morning has a huge impact on your overall health, mood, and productivity throughout the day. Morning is an important time for your body and mind to wake up, and the routine you set during this time can determine the flow of your day. A healthy morning routine plays an important role in promoting physical and mental health, increasing your energy and productivity throughout the day, and improving your overall health. If you create a regular and positive morning routine that suits you and practice it consistently, experiencing small accomplishments will increase your confidence, which will have a positive impact on your overall performance throughout the day.
Should You Eat Breakfast or Skip It?
How Hydration Affects Your Energy Levels
Best Morning Stretches for Better Circulation
Does Checking Your Phone First Thing in the Morning Harm Productivity?
How Exposure to Natural Light in the Morning Affects Sleep Quality
Should You Eat Breakfast or Skip It?
Whether breakfast is necessary or not can vary from person to person. In general, breakfast can help start the day, provide energy, and improve focus. In particular, for students, growing children, and people who have a busy day ahead of them, breakfast can help replenish energy and improve focus. However, recently, with the popularity of diets aimed at weight loss such as intermittent fasting, the number of people skipping breakfast has increased. This method can be beneficial to some people’s health. For example, many people can maintain a healthy lifestyle without necessarily eating breakfast.
Breakfast can be optional depending on an individual’s lifestyle, health, and goals. In the past, breakfast was considered essential for health, but recent studies suggest that breakfast is not necessarily necessary for everyone. Some studies have shown that skipping breakfast does not cause significant harm to health, and it can vary depending on an individual’s eating habits and lifestyle. For example, people who do not eat breakfast may not have a problem if they can get enough nutrients from other meals. Even if you skip breakfast, you should be careful not to overeat at lunch or dinner and make sure to get enough nutrients through other meals.
How Hydration Affects Your Energy Levels
Drinking water in the morning may not directly increase your energy, but it can have a positive effect on your health in several ways. Since your body loses water overnight, drinking water in the morning helps restore your body’s water balance. This can help you feel less tired and more energetic. Drinking water is also beneficial for boosting your metabolism and aiding digestion. Studies have shown that drinking water in the morning can increase your metabolism by up to 30%. This can help you use more energy throughout the day.
It is better to drink lukewarm water rather than cold water on an empty stomach in the morning. This helps reduce the burden on your stomach and promotes digestion. Water with lemon can help increase your energy levels by providing vitamin C and making you feel refreshed. Drinking water before coffee or tea can also help reduce the burden on your stomach and prevent dehydration. It is important to drink water consistently throughout the day, not just in the morning. It is especially important to drink enough water on days when you are active or in hot weather.
Best Morning Stretches for Better Circulation
Full body stretch:
Lie down in a comfortable position, inhale and exhale deeply and stretch your body. Pull your toes toward your heart and push your heels outward to stretch. This movement helps to promote blood circulation throughout the body and relieve muscle tension.
Low back twist stretch:
Lie on the floor, spread your arms horizontally, bend one knee and twist to the opposite side. Hold this position for 15 to 20 seconds, then repeat on the other side. This helps to promote blood circulation in the lower back and pelvis and increase the flexibility of the spine.
Neck stretch:
Slowly tilt your neck forward and backward, left and right. Slowly rotate your neck in a circle. Repeat each movement about 10 times. This relieves tension in the neck and shoulders and improves blood circulation.
Shoulder stretch:
Roll your shoulders forward and back. Place both arms on your shoulders and rotate your elbows in a large circle. Repeat each movement about 10 times. It promotes blood circulation in the shoulders and upper back and relieves tight muscles.
Knee Pull Stretch:
Pull one leg toward the chest and hold for 10-15 seconds (repeat on the other side). You can see effects such as increased blood flow to the lower body and reduced swelling.
Does Checking Your Phone First Thing in the Morning Harm Productivity?
Using your smartphone in the morning can cause a sharp increase in the level of the stress hormone cortisol. In particular, if you are exposed to negative content, your mood can be depressed, and creativity and productivity can decrease. This can act as a factor that can cause your body to feel stressed and have difficulty concentrating. When you check your smartphone, your brain can become overloaded as you are immediately exposed to a lot of information and notifications. This can reduce your concentration on important tasks or work that you need to do in the morning. In particular, checking social media or email can consume a lot of time unconsciously, and your brain is likely to be overstimulated before it is ready for the day.
Avoid the habit of looking at your smartphone as soon as you wake up in the morning, and spend at least 30 minutes to 1 hour without your smartphone. Meditation or stretching can help wake up your brain and increase your concentration. Reading a book or listening to music instead of your smartphone is a good way to gently activate your brain and improve your concentration. Morning sunlight plays an important role in regulating our body's biological rhythm. When you are exposed to sunlight, serotonin secretion is promoted, which improves your mood and concentration. Reducing smartphone use in the morning and practicing healthy habits can help you increase your concentration and start your day with energy.
How Exposure to Natural Light in the Morning Affects Sleep Quality
Exposure to sunlight in the morning can have a very positive effect on the quality of your sleep at night. Several studies have shown that exposure to sunlight in the morning activates the circadian clock in the hypothalamus of the brain, signaling the start of the day, suppressing the secretion of melatonin (the sleep hormone), and promoting wakefulness, which increases daytime activity. This process makes the body more aware of the time it is time to be awake, and at night, melatonin secretion increases, helping you fall asleep more easily. Studies have shown that people who get sunlight in the morning fall asleep faster, sleep longer and sleep more deeply, and wake up less frequently during the night.
Morning sunlight also promotes the production of vitamin D, which can contribute to improving sleep health as well as physical health. In addition, morning sunlight promotes the secretion of serotonin (the happy hormone) and helps regulate cortisol (the stress hormone), which helps improve mood and reduce stress. This is directly related to the quality of sleep, and has the effect of improving overall mental and physical health. In conclusion, exposure to sunlight in the morning plays an important role in improving the quality of sleep. Developing the habit of getting natural light for even 10 to 15 minutes in the morning can help improve the quality of your night’s sleep. If you have difficulty getting outdoors, try to get bright natural light indoors.
source:
1. Best morning routine: 21 steps for a more productive day
https://asana.com/ko/resources/best-morning-routine
2. Is breakfast really the most important meal of the day?
https://www.medicalnewstoday.com/articles/is-breakfast-really-the-most-important-meal-of-the-day
3. Hydration Helps Your Health | Franciscan Health
https://www.franciscanhealth.org/community/blog/hydration-helps-your-health
4. 6 best morning stretches to wake up & start the day right
https://www.calm.com/blog/best-morning-stretches
5. How Getting Sunlight in the Morning Can Help You Sleep Better
https://www.verywellhealth.com/morning-sunlight-exposure-3973908