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Athletic woman drinking a smoothie and listening to music

COMMUNITY

Creating a Healthy Morning Routine

3 min read

Starting your morning the right way is the first step to having a good day overall. Take some time for yourself each morning to form a healthy morning routine so you can keep having a good day every day. A good morning routine can prepare you for your day physically and emotionally and leave you feeling refreshed. Get some inspiration from this list of ways to create a healthy morning routine if you don’t already have one or are looking for ways to improve your current routine.

Start your day with some exercise

A couple minutes of exercise each morning can go a long way. A little bit of exercise can pump up your endorphins, reduce negative effects of stress, and improve your mood.1 Exercising in the morning might seem like a difficult habit to get into, but your morning exercise routine doesn’t have to be as vigorous as a professional athlete’s. Almost any form of exercise or movement can increase your fitness level while decreasing your stress.1 Find an activity you enjoy like walking, bicycling, jogging, yoga, or swimming and dedicate a couple minutes of your morning to getting some exercise in.

Practicing good oral hygiene

You should brush your teeth twice a day, once in the morning and again at night. It’s especially important to brush your teeth in the morning because of morning breath caused by dry mouth. Dry mouth naturally occurs during sleep, leading to “morning breath,” and it worsens if you sleep with your mouth open.2 Brush your teeth with a toothpaste that contains fluoride like Sensodyne Complete Protection to freshen your breath.

Eating a balanced breakfast

When you’re in a rush to get out the door in the morning, eating a healthy breakfast may be the last thing on your mind. But a healthy breakfast can do more than just fill you up after not eating for an entire night. A healthy breakfast refuels your body, jump-starts your day, and may even benefit your overall health.3 Some examples of healthy breakfast foods include whole grains (whole grain breads and cereals), lean proteins (eggs, lean meats, legumes), low-fat dairy (milk, plain yogurt, low-fat cheeses), and fruits and vegetables (fresh fruits and vegetables, juices, and smoothies).3

Take supplements (if needed)

Taking dietary supplements can quickly help you get your daily dose of essential nutrients to start your day. Supplements can’t replicate all of the nutrients and benefits of whole foods like fruits and vegetables, but they may be a useful way to get certain nutrients if you are lacking them in your diet.4 Try multivitamins like Centrum and fiber supplements like Benefiber to get a quick fix of vitamins and fiber into your system while you’re starting your day.

Drink some water

Our bodies need water, so starting the day with a glass of water or two can help you stay hydrated. Water helps the body get rid of waste through urination, perspiration, and bowel movements, and can also protect sensitive tissues.5 We lose water through sweat and urine, so drinking plenty of water helps replenish the water in our system and keeps us from getting dehydrated, especially on a hot day. 

Wash your face

After being buried in pillows and blankets all night, your face deserves a good rinse-off. Washing your face in the morning is a great way to wake up from a long night of sleep. When washing your face, wet your face with lukewarm water and use a gentle, non-abrasive cleanser.6 Be sure to apply moisturizer after rinsing off the cleanser to avoid drying out your skin, especially if the air is dry. Limit washing your face to twice a day or after sweating, as sweating can irritate your skin.6

Play some music

Listening to music is one of the most therapeutic things you can do. Play a calm or uplifting song as you’re waking up, depending on how you’re feeling. Research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory.7 Listen to some music while exercising in the morning or on your commute to school or work to boost your mood significantly.

Meditation

Set aside some time for relaxation before a busy day. Meditation can support physical and emotional well-being by reducing muscle tension and quieting the mind, as well as reducing anxiety and stress.8 Find a comfortable chair and sit in silence for a couple minutes each morning to regain emotional balance and prepare for a long day. By doing this, you can tackle stressful situations that come up throughout the day with more ease. 

  1. Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469  Accessed 7/15/2021. See source doc for referenced text.
  2. Bad breath – Symptoms and Causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/bad-breath/symptoms-causes/syc-20350922  Accessed 7/15/2021. See source doc for referenced text.
  3. Healthy breakfast: Quick, flexible options. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294  Accessed 7/15/2021. See source doc for referenced text.
  4. Supplements: Nutrition in a pill? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894  Accessed 7/15/2021. See source doc for referenced text.
  5. Water: How much should you drink everyday? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256  Accessed 7/15/2021. See source doc for referenced text.
  6. Face Washing 101. American Academy of Dermatology Association. https://www.aad.org/public/everyday-care/skin-care-basics/care/face-washing-101  Accessed 7/15/2021. See source doc for referenced text.
  7. Keep Your Brain Young With Music. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music  Accessed 7/15/2021. See source doc for referenced text.
  8. Meditation. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17906-meditation  Accessed 7/15/2021. See source doc for referenced text.