Each morning is a fresh slate, a chance to set the tone for the day and to accomplish what you have set before you! I’ve found that these three morning habits, overtime, not only boosts my mood but helps me to have a productive start to my day. Here are my top three essentials and why they are so beneficial to our bodies!

• NO PHONE FOR A HOUR AFTER WAKING UP

In a world that is constantly buzzing with notifications, emails, and social media updates, it can be tempting to reach for the phone first thing when waking up. I get this one can be tough, but, I’ve learned that giving myself a break from my phone first thing in the morning is so crucial to not only mine but all of our bodies.

WHY IT’S IMPORTANT FOR OUR BODY:

Avoiding phone use in the first hour of waking up helps reduce stress and prevents our brain from being bombarded with information and tasks. Studies have shown that checking your phone immediately after waking can lead to increased stress and anxiety. For example, one study published in the Journal of Occupational Health Psychology found that constant connectivity and smartphone use can disrupt our natural stress recovery processes, leading to heightened anxiety and decreased well-being throughout the day. This practice also allows our cortisol levels, the stress hormone naturally high upon waking, to stabilize rather than spike due to stressors from digital interactions. Research has demonstrated that starting the day with digital distractions can impair our ability to concentrate, and frequent interruptions from smartphones can lead to decreased task performance and cognitive overload. By keeping the phone away, we allow our brains to start the day more calmly, improve focus and mindfulness, and better prioritize tasks and handle challenges effectively throughout the day.

• NATURAL DIRECT MORNING SUNLIGHT

There’s something magical about the gentle morning sun. I make it a priority to step outside and soak up natural light every morning. Whether I’m walking, looking through the garden, or just sitting on the porch, this time in the sunlight has become one of my favorite parts of the day.

WHY IT’S IMPORTANT FOR OUR BODY:

Natural sunlight exposure, especially in the morning, plays a crucial role in regulating our circadian rhythm—the body’s internal clock—by sending signals to the brain that it’s time to wake up. This exposure boosts serotonin levels, the “feel-good” hormone, which helps improve mood and energy levels. Morning light exposure helps synchronize our internal clocks, leading to better sleep quality, improved mood, and increased alertness throughout the day. Additionally, morning sunlight helps regulate melatonin production, which is essential for a healthy sleep-wake cycle. Research from the Journal of Affective Disorders supports that individuals who receive sufficient morning sunlight have higher serotonin levels, which are associated with lower risks of depression and anxiety. Exposure to sunlight also triggers the production of vitamin D in our skin, which is vital for bone health, immune function, and overall well-being. Morning sunlight is essential not only for regulating our sleep and mood but also for supporting our physical health.

• DRINKING WATER FIRST THING IN THE MORNING

Staying hydrated is key, and one of the simplest ways I prioritize my health is by drinking a glass of water as soon as I wake up. After hours of sleep, our bodies can be slightly dehydrated, and this simple act helps kickstart my metabolism and refresh my system.

WHY IT’S IMPORTANT FOR OUR BODY:

Drinking water first thing in the morning is essential for replenishing the fluids our bodies lose overnight, helping to combat mild dehydration that naturally occurs during sleep. This early hydration jumpstarts our metabolism, which has been shown to increase by 30% for over an hour after drinking 500 ml of water. This metabolic boost aids in calorie burning and provides a surge of energy, making us feel more alert and ready to start the day. Additionally, staying hydrated supports cognitive performance and improves mood.

Water also plays a crucial role in detoxification, as it helps flush out toxins and waste from the body, which is essential for optimal kidney function. Drinking water upon waking supports the elimination of waste and prepares the digestive tract for food intake, promoting better digestion throughout the day. By ensuring our bodies are well-hydrated in the morning, we can enhance mental clarity, prevent headaches and fatigue, and support overall well-being.

These habits are not just about feeling good mentally but also about caring for our physical health. They each contribute to a healthier, more balanced life by supporting our body’s natural rhythms and functions.

Incorporating these three essentials into my morning routine has made a world of difference in how I feel and function each day. They’re simple practices that don’t take much time or effort, but they set a positive tone for everything that follows. Mornings are a time to nurture ourselves, so why not start the day in a way that makes you feel your best? What are your favorite morning essentials?