What you achieve each day doesn't just depend on waking up on the right side of the bed. The one thing that sets many successful people apart is that they use their morning to take control of their day, rather than letting the day control them, according to Ben Spall, the co-author of My Morning Routine: How Successful People Start Every Day Inspired [1].
Whether that means spending quality time with your family, getting a sweat on, meditating, goal setting, or having an ice cold shower, it's important to design your morning routine around the things that are most important to you. Regardless of how you choose to begin your day, here are 4 healthy morning habits you can't afford to miss:
1. Prioritise sleep to support your long-term health and enhance your productivity
An awesome morning routine starts with a good night’s sleep. When it comes to supporting optimal health and wellbeing, sleep is one of the most vital (and often underrated) components. Not only is sleep essential for repair and recovery, but getting adequate rest can also support weight management, immune function, cardiovascular health, brain function, mental health, the list goes on. With more and more research highlighting the link between poor sleeping habits and chronic disease, it's so important to establish healthy sleeping habits that work in tune with your circadian rhythm - your body's natural sleep and wake cycle. By waking up at the same time and going to sleep at the same time every night, you can work in tune with your circadian rhythm so you can start the day feeling more energised and in turn, support your long-term health and vitality.
Getting the recommended 7-9 hours of sleep per night and following a regular sleeping cycle will ensure you wake up feeling refreshed and recharged, and in turn improve your motivation levels, meaning you will be better equipped to enhance your productivity and make the most of every day.
To get into good bedtime habits and enhance your sleep, switch off your devices at least 30 minutes before going to bed, hold off on caffeine after 2pm, and enjoy a relaxing herbal tea before hitting the hay.
We love Deep Sleep Tea by Artemis - a relaxing organic loose-leaf blend, which supports getting to sleep and a full night’s rest. This tea has proven particularly helpful for people who suffer from insomnia, as well as pregnant women or new parents who are adjusting to new sleeping patterns.
2. Rehydrate when you wake up to kick-start your metabolism and boost your mood
If you're feeling less than 100 percent when you wake up, dehydration could be playing a part. Drinking two glasses of water after waking is critical to rehydrate your body, flush out toxins, and ensure your cells have the nutrients they need to function as they should. Drinking water can also help kick-start your metabolism and boost your body’s ability to burn fat [2]. And it doesn't stop there - keeping well-hydrated throughout the day also improves your sleep quality, cognitive performance, and even your mood [3] so next time you feel sluggish or low on energy in the morning, make sure you've got a glass of water or a hydrating breakfast on stand-by.
For digestive support, try adding the juice of half a lemon or one tablespoon of apple cider vinegar to your water 15 to 20 minutes before having breakfast to help stimulate stomach acid. Some people find this to be effective for reducing digestive issues, such as bloating, gas or acid reflux - try it out for a week and see if it makes a difference to how you feel each day.
For a gut-loving tonic with added benefits for your immunity, we’re big fans of adding a teaspoon of Ahi Cider Tonic to our first glass of water in the morning. These New Zealand-made tonics are crafted with an organic apple cider vinegar base and infused with powerful healing ingredients such as garlic, turmeric, and ginger. Thanks to the antibacterial, antiviral and antifungal properties, the tonics can support healthy immune function in addition to assisting weight loss, stimulating metabolism, supporting detoxification - the list goes on! They're also super versatile so you can take a shot in the morning, make a nourishing salad dressing for lunch, or whip up a game-changing guacamole on a Friday night.
3. Eat a plant-based breakfast for a healthier gut
Starting your day with a high fibre breakfast is key to supporting a healthy gut, which plays a key role in driving our overall health and wellbeing. But don't settle for the same old brekkie every day. By expanding the variety of plant-based foods in your diet and rotating them seasonally, your gut can benefit from a more varied population of beneficial bacteria.
We may be biased but we're big believers that the most convenient way to ensure you're eating a diverse, gut-healthy diet is by integrating plant-based smoothies into your morning routine. This way you can experiment with different ingredients depending on what's in season and have something new to look forward to when you get out of bed in the morning. This can help frame your day in a positive way and give you the fuel you need for optimal cognitive performance.
If you want to bulk up the diversity of your diet to promote a healthy gut microbiota, give Craft Smoothie a try and we'll deliver everything you need to make gut-healthy superfood smoothies at home. Our smoothies are an awesome source of dietary fibre which is a critical ingredient for gut health because it feeds the good bacteria.
4. Detox your self-care routine and take control of reducing your toxic load
Instead of relying on intense, short-term detoxes, you can incorporate simple steps into your morning routine to reduce your exposure to harmful toxins on the daily. And it's not just about what you eat - we're also exposed to toxins through the air we breathe and the products we choose to put on our skin. While it's impossible to avoid exposure to all toxins, one of the easiest ways we can take control of reducing our toxic load is by using personal care and skincare products that are free from harmful ingredients.
We can’t do mornings without the EverKind Deodorant range - it's made of 100% certified organic ingredients and actually works. The packaging is also fully biodegradable and they're currently expanding their range so this is a definitely a brand to keep on your radar. We never thought we'd be buying deodorant as gifts for friends and family but these sticks are a hit with both guys and girls. The cool part is they're based in New Zealand but leading the way in organic, sustainable deodorant development on the international stage.
If you’re someone who works out in the morning, has an active commute to work, or is on the road often, the Tailor Skincare Mini Kit is your one-stop shop for a cruelty-free, natural skincare regime. The perfect-sized mini bottles include Tailor's popular Oil Cleanser, Polish and Moisturiser which you slip into your gym or handbag. They're also ideal if you're wanting to just try out the range before buying larger quantities (but we can guarantee you'll love them anyway).
Exfoliating or dry brushing regularly is also beneficial in supporting a natural daily detox. Because the skin is the largest organ in the human body, it's a powerful organ of detoxification. One-third of your body’s toxins are excreted through the skin, so exfoliating or dry brushing helps to unclog pores to excrete toxins which are trapped in the skin.
Because there's no one-size-fits-all approach when it comes to designing the ultimate routine, taking time out to establish a morning routine that sets you up for success can go a long way in shaping how you take on each day. In addition to factoring in the 4 steps above, make time to get some headspace each morning. This may be through exercise, meditation, stretching, journaling or simply deep breathing - the important thing is to start your morning with a clear head to bring on a more positive and productive day.
If you want to win the ultimate morning booster pack so you can wake up and be awesome every day of the week, head to the Craft Smoothie Facebook Page or find @craft_smoothie on Instagram.
References
[1] What do the most successful people do in the morning? - Fast Company
[2] Water-induced thermogenesis - The Journal of Clinical Endocrinology & Metabolism
[3] Benefits of water: Are you getting enough water to stay healthy? - CNN