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Are you a morning person? Do you sometimes wake up feeling grumpy or halfhearted?
How you feel in the morning can set the tone for the rest of the day.
But you don’t have to settle for a slow start. You can influence and improve how you feel first thing in the morning by developing a positive morning ritual.
After all, the morning is one of the best times to have for yourself, where you can reflect, grow, plan and set out your goals.
A morning ritual is something that gives you a reason to get out of bed other than the beeping of the alarm. It will bring you good energy and a sense of focus that sets up the rest of your day for happiness and success.
To help make your mornings more productive, energetic and stress-free, we have come up with 10 habits that can bring you a fresh start!
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Before going to bed, it’s a good habit to prepare what you need for the next day - your outfit, your work gear, what you’ll have for breakfast and lunch.
By taking care of these things the night before, your morning will be much smoother and you’ll have less moments of stress and rushing around.
You can wake knowing you have already prepared for the day, and can relax and enjoy the morning, setting you up for a brighter day.
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Waking up feeling drowsy and heavy-eyed is not a great start to the day.
A productive morning begins with a good night’s sleep. Sleep is the key to maintaining a healthy sense of well being and a calm, focussed state of mind. And did you know sleep is your best beauty remedy too?
It’s recommended that average adults (18-35 years old) spend 7-9 hours a night sleeping.
Once is not enough though. The key has to sleep for this amount of time regularly, building up a good sleeping habit that refreshes and energises your body.
A great way to ensure you get enough shut-eye is not to stay up too late. Scientists have suggested that the ideal bedtime is 10-15 minutes before you want to fall asleep. So if you want to wake up by 7 am and maintain 8 hours of sleep, you should go to bed around 10:45 pm.
When you have enough good sleep, your body is fully recharged and ready for the new day. Waking refreshed will also give you more time for yourself in the morning to prepare, plan, and relax.
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In Japan and many Asian countries, it is common to drink water immediately after waking up. After 8 hours of sleep, your body becomes dehydrated because it still operates even when you sleep.
Drinking at least 500ml water in the morning helps to fuel up your brain, flush out body toxins, boost your metabolism and refresh your mood.
Since 75% of your brain is water, drinking a glass when you get out of bed will keep you sharp and clear in the morning, boosting your awareness and productivity.
While you’re sleeping, your body still operates and repairs itself. So drinking water helps release the toxins that have built up during the night. This keeps you healthy and feeling great.
Another great reason to drink water is to increase your metabolism by up to 30%, according to a published study. You also tend to eat less and make better food choices at breakfast after having glass of water in the morning.
And one more thing - it’s better to drink warm water instead of cold. Drinking cold water causes the body to heat up the water and expend more energy, while warm water is more beneficial to the body’s natural state.
Drinking water first thing in the morning is a simple habit to add to your morning routine, bringing plenty of benefits.
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Morning sunlight can trigger your body’s biological clock and send you a wake-up signal. Sunlight causes your body to stop the production of melatonin, a sleep-inducing hormone, and boosts your wakefulness.
Not only that, exposure to sunlight can reduce the risk of vitamin-D deficiency. Unlike other vitamins, vitamin D can also be produced naturally under the skin. Vitamin D is essential for your bone health and beneficial for fighting against depression and cardiovascular diseases.
So let the sun in your room in the morning and feel happier and healthier.
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Begin your morning with a 15 to 20-minute meditation session to start your day in a more mindful and relaxing manner.
Meditation has been shown to be beneficial for your brain and state of mind.
Practicing meditation trains you to control your thoughts and detach yourself from negative feelings. Without negative thoughts in the morning, you can begin the day with happiness and positivity.
Meditation also helps you improve your focus and mindfulness. It prevents anxiety and stress so you can be ready for a productive and energetic day!
To start, simply take 15 minutes of your morning and sit quietly, emptying your mind of thoughts and focusing on good things. You can start with 5 minutes as a beginner and work your way up.
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It can be tough to exercise when you’re stuck in the office or tired after working a long day.
But first thing in the morning is the best time to exercise. Even something as simple as stretching can help relieve muscle tension, boost mental relaxation and enhance physical strength for the day ahead.
Your muscles develop stiffness during sleep, so a morning stretching routine can relieve this tightness, improve your posture and flexibility and increase blood flow for the active day ahead.
Morning stretches also enhance your mind and energy. They help you shake off the sleepiness, triggering the release of endorphins and dopamine, the hormonal mood-enhancers.
A cold shower in the morning can be tough to take, especially during the winter. But cold showers (20-24C) are great for your health and body.
Having a cold shower in the morning helps enhance your alertness and wakefulness by giving your body a slight shock from the cool temperature.
Your body responds to the cold by increasing blood circulation throughout the body thus helps your overall heart health and recharges the energy. A cold shower can boost weight loss and refine your hair and skin. It helps close your pores and makes your hair shinier and stronger.
You can start slow with the cold shower habit. Warm up with a hot shower then slowly switch to cold for the last few minutes. Your morning will be more energetic, trust us.
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Many people skip breakfast because they’re in a rush to get out the door.
But breakfast is the most important meal of the day. Your body uses up a lot of energy when you’re sleeping and breakfast is the best chance to replenish your reserves for a productive morning.
A healthy breakfast with fruits and low-fat ingredients is a good choice to start your day. You can check out our healthy breakfast recipe ideas here!
By preparing your healthy breakfast the night before, you set yourself up for an even better day.
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We all love our morning cup of coffee but switching to tea can be very good for your health.
Drinking tea gives your body a wide variety of healthy antioxidants. Matcha tea, especially, contains 137 times more antioxidants than regular green tea. EGCG, an antioxidant found in tea, helps to fight aging and prevents cancer.
Unlike coffee, matcha contains both caffeine and L-theanine, which can wake you up and sustain energy levels for long hours. L-theanine is also a mood enhancer that relieves stress and anxiety.
A cup of matcha tea instead of coffee can give you the energy and good mood you crave while also tasting great and enhancing your health.
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Jamming to your most beloved playlists before work is an ideal way to enhance your mood and reduce stress.
Listening to some great tracks in the morning can wake you up and make you happy.
So get your headphones on and start your jam session!
Psst! Remember to mind your neighbours though. You might be the only early bird around...
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