Establishing a healthy morning routine is so important. The first thing we do when we open our eyes has a big impact on how the rest of our day goes. Consider some of these healthy morning habits and start feeling the benefits of a great morning routine. 

Get good sleep

How we feel when awake is hugely affected by how well we sleep. 

When we’re sleeping, our blood pressure and heart rate fall - our bodies and brains are getting well-deserved rest, and without it, we’re likely to struggle the next day. Among other things, not getting enough sleep can lead to:

• heart disease

• high blood pressure

• obesity

• stroke

• dementia

• low metabolism

• inability to focus  

If you struggle to fall asleep and stay asleep, consider trying one or more of these things before bed:

• read a book

• try a white noise machine

• take melatonin

• no screen time for at least 1 hour

• take a warm bath or shower

Taking sleep seriously is the first step towards establishing successful, healthy morning habits. The better, more restful sleep you get at night, the easier it will be to wake up feeling great and ready to tackle the next step in your routine.

Skip the cell phone

Using our phones right before bed and right when we wake up is a habit that all of us would benefit from breaking. 

Our smartphones are constantly giving off short-wavelength light, AKA blue light. 

Studies show that blue light has a negative effect on hormone secretion, temperature regulation, sleepiness, and alertness. Using your phone before bed makes it harder to fall asleep and stay asleep and increases cortisol (stress hormone) levels in the morning. Pick up your phone right when you wake up, and those negative side effects will be multiplied. Using a blue light filter only partially decreases these negative side effects.

Improve how you feel in the morning by staying off your phone before bed and when you wake up. 

Drink matcha

Making matcha part of your morning routine is a great way to start your day off with a dose of caffeine, vitamins, and minerals, all mixed into one. 

The L-theanine in matcha negates the negative side effects you’d typically feel from the caffeine in a cup of coffee. That means you can feel awake and alert in the morning with no jitters or crashes. 

Matcha is also packed with essential vitamins, antioxidants, and minerals that help boost your metabolism and immune system and enhance your mood. 

Making matcha part of your morning routine is quick, easy, delicious, and essential for feeling your best. 

Want to learn more about the health properties of matcha? Check out our article Vitamins in Matcha: Addressing Common Nutritional Deficiencies with Matcha Powder, Immune-Boosting Vitamins & Minerals

Want to try matcha but not sure what to make or where to start? Try using our Organic Matcha Kit to make a delicious Matcha Latte!

Get in a quick workout

Research shows that working out in the morning can help reduce abdominal fat and lower blood pressure. 

When combined with a healthy breakfast, having exercise as part of your morning routine also improves cognitive function in adolescents and adults. A morning workout doesn’t need to be your only workout of the day, and it doesn’t need to be particularly rigorous for your health to benefit from it. Encourage your kids, partner, or friends to join your morning exercise routine, and you’ll all be activating your metabolisms, powering up your brain, and feeling more energized for the day ahead.

Remember to stay hydrated and drink a lot of water before, during, and after your exercise - drinking water is not just a great morning routine; it's an important daily life routine too!

Make a nutritious breakfast

Eating a healthy breakfast improves nutrient absorption throughout the day, jump-starts your metabolism, kicks your brain into action, and improves your mood. 

When your metabolism is functioning properly, you’re more likely to make healthier food choices throughout the day because you have fewer cravings for junk food and sugar. 

The ideal breakfast contains fruits, vegetables, grains, proteins, and dairy.

Check out this chart to learn the nutrients you should focus on eating in your breakfast and some suggestions for food that contains those nutrients. The three nutrients to limit in your breakfast are:

• saturated fat

• added sugar

• sodium 

Try one of these healthy morning recipes to mix matcha into your breakfast! Top 4 best matcha smoothie recipes, Summer glow smoothie recipe with matcha, strawberry, papaya, and mango, Vegan matcha banana bread recipe

Establish a skincare routine 

Self-care is an essential element in your physical and mental wellness. 

You can have a successful skincare routine if you’re a product junkie or if you like to keep it simple. 

Whether you have 10 or 2 steps, committing to taking care of your largest organ (the skin) in the morning is one important part of establishing a morning routine that leads to a successful day. 

Daily use of cleansers, serums, and moisturizers has been proven to improve your skin's texture, appearance, and microbiome. Washing and moisturizing your face daily also helps fight acne-causing bacteria and reduces the signs of aging. 

The bottom line 

Starting your day off in a similar way each morning is a great way to set yourself up for success. Humans thrive in routine and reap the relaxing benefits of being set up both mentally and physically for the day ahead. 

You may also like:

• Boost reaction time: matcha green tea for reflex, focus, and attention

• Scrumptious matcha streusel pumpkin bread recipe 

• 3-ingredient matcha chocolate-covered almond recipe

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

References

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