Mornings can feel overwhelming, especially in today’s fast paced world. Upon waking, your to-do list is already looming, you may not feel you have time to cook up a nutritious breakfast before work, and grogginess can make it tempting to hit the “snooze” button. But according to experts, starting your day with the right habits can reduce stress, balance cortisol levels, and boost your mood naturally. And, no, we’re not just talking about guzzling coffee. We’re talking about working with your body’s rhythms.
Wes poke to Dr. Erin Stokes, ND, Medical Director at WishGarden Herbs, to learn about a few simple habits for healthier mornings. She says it’s important to get sunlight, wake up at the same time, hydrate, and even splash some water on your face. Learn more about her tips below.
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1. Get Outside in the Morning Light
Have you ever noticed that you just feel better when you've gotten some sunlight in the morning? There's science behind that! You probably already know that sunshine boosts your mood. But natural sunlight is more than just a mood booster—it also helps regulate your body’s internal clock. "This early morning light exposure boosts serotonin levels and increases energy," says Dr. Stokes. Even a few minutes outside or by a bright window can set a positive tone for your entire day. Even better, take a morning walk!
2. Splash Cold Water on Your Face
This one may seem simple, but it really works. We could all use some help waking up in the morning. And if your coffee isn't doing the trick, some cold water could be the wake-up call you're looking for. Splashing cold water on your face is an instant refresher. According to Dr. Stokes, "This will decrease grogginess and improve mental alertness." It’s a simple trick that immediately engages your nervous system and helps you feel sharper.
3. Wake Up at the Same Time Every Day
It's tempting to adjust our wakeup times throughout the week. Maybe you wake up right before you need to head out the door for work on weekdays, but sleep in 'til noon on weekends. However, consistency is key when it comes to stress and hormone balance. "Our bodies and our nervous system respond very well to consistent routines," explains Dr. Stokes. She adds, "One of the best things that you can do to keep cortisol levels balanced is to go to bed and wake up at the same time every day." Over time, your body will thank you with steadier energy and improved focus.
4. Hydrate (And Eat!) Before You Caffeinate
Coffee first thing may feel necessary upon waking (especially if you're not a morning person), but skipping hydration or a nutritious breakfast before you get that caffeine kick can actually increase anxiety. "Drinking coffee on an empty stomach can leave you feeling anxious. Your body will thank you if you drink water and eat some protein before your cup of coffee," advises Dr. Stokes. Ensuring you're hydrated and nourished before the caffeine hits will help stabilize blood sugar and prevent those dreaded jitters.
Bottom Line
Your morning sets the tone for your day—so a good wakeup routine in crucial! Starting your mornings with Stokes' suggested habits can do wonders to help reduce stress, balance cortisol, and naturally elevate your mood—all before your first meeting or email.
