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5 Habits to Help You Wake Up in the Morning

by BetterSleep
Jan 14 2020 • 4 min read

Typically, extraordinary care gets put into how to get a good night’s sleep. But as critical as it is to take the proper steps before bedtime, it’s equally important to have a conscious routine to help you wake up in the morning.

How you start your morning naturally affects the events of the day and how well you sleep at night. So, if you haven’t considered how to wake up in the morning, here are the best morning practices to give your day a positively fresh start.

The 5 Best Morning and Wake Up Habits


There’s nothing quite like some feel-good stretching to alleviate any aches or stiffness that may have accrued after a full night of lying in bed. Though it’s nice to sleep in whatever position feels most comfortable, it may not always be the healthiest of positions.

Stretching increases blood flow to different parts of the body and can boost your energy and focus. Try some quick stretches in bed after you first wake up. Reach your arms overhead to elongate your entire body. Then, hug both knees to your chest and take a couple of minutes to twist in both directions.

Practice morning gratitude

Research shows that gratitude positively affects physical health and life satisfaction.

A 2012 study showed that grateful people experience better physical health and enjoy a longer life. Another study by researcher Chih-Che Lin showed that gratitude contributed to life satisfaction and well-being.

Taking a minute or two to think about or write down what you’re grateful for first thing in the morning can make your day healthier and bedtime more restful.

Morning meditation

The benefits of morning meditation can’t be overstated. An abundance of research demonstrates that meditation significantly boosts physical health, happiness, emotional intelligence, mental clarity, and productivity. Without a doubt, waking up with a few minutes of focused stillness can transform your morning into a fantastic day.

You can even stay in bed to meditate with the uplifting BetterSleep morning meditation tracks.

Let in natural light

There are many established connections between sun exposure and the circadian sleep cycle, which is the body’s ability to be alert during the day and sleepy at night. These natural rhythms guided by daylight are responsible for regulating levels of melatonin (the hormone that helps you fall asleep at night) and getting restful, deep sleep.

In one study, participants exposed to natural sunlight instead of artificial light felt more energized in the morning and had an easier time falling asleep at night.

So, open the curtains and shades or go outside to get some sunshine.

Eat a nourishing breakfast

What you eat in the morning profoundly affects your physical health, mental health, and productivity. Research shows that eating a healthy breakfast establishes balanced glucose levels and blood sugar for the rest of the day. Eating a healthy breakfast is also associated with better cardiovascular health, increased energy, mental clarity, and healthier body weight.

In other words, nourish your body to nourish your day.

Establishing a morning wake up routine

Start small by picking one or two ideas you’re especially drawn to and incorporate them into your morning routine— delight in the changes you experience. Your body and mind will thank you.

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