100% Success: What's the First Thing to do when You Wake Up
Discover the key to morning success by knowing the first thing to do when you wake up. Starting from night ritual to morning for more energy.
3/21/20249 min read
As illustrated above, before waking up to start our day we we must take the first step to get a good night sleep so, we will take this topix in 2 steps:
Step 1: 4 rituals for a Good night sleep ritual to wake up fresh.
Step 2: 5 must things to do when you wake up in the Morning .
Because both factors are interconnected, we will first let's discuss 5 basic night time rituals to assist in better morning:
Night Time rituals for body to sleep for the day ahead:
We call it step 1, night time rituals and habits are key for Successful Morning. Getting a good night's sleep maintains overall health and well-being.
Here are five must-do things to ensure you have a restful night and promote healthy living and to start for a chance to start the day better.
1. Sleep early Bedtime routine:
Create a relaxing pre-sleep routine to tell your body it's time to relax and sleep. This can include activities like reading, meditating or taking a warm shower. People who sleep late are most likely to wake up late aswell and research shows such people suffering from anxiety. (National Library of medicine)
2. Maintain a consistent sleep schedule 7 or more hours:
Try to get to bed and wake up at the same time every day, even on weekends. Taking sleeps at the same time of Consistent 8 hours regulates your body's internal clock for better sleep and fully energized sleep quality. (American Academy of Sleep Medicine)
3. Create a comfortable sleep environment:
Make sure your bedroom is conducive to sleep by keeping it dark, quiet, cool and free of intrusions like electronic devices. Invest in a comfortable mattress and pillows for better comfort.
4. Food intake:
Have solid food at least 2 hours before sleep. Avoid caffeine and alcohol before bed.
Showering before bed: Showering can improve your sleep quality. Here's why:
Warm water relaxes you. By taking a warm shower, you can relax your muscles and ease tension, allowing you to fall asleep more easily.
Simulates natural body temperature drop: Taking a bath in warm water followed by stepping outside into cool air is similar to the natural drop in body temperature before sleep. Your body can sense this and tell you it's time to relax.
Establishes a bedtime routine: It may help you prepare for sleep by taking a relaxing shower before bedtime.
You can improve the quality of your sleep and support your overall health and well-being by incorporating these five essential practices into your daily routine.
Now to the topic "what's the first thing to do when you wake up", well:
Developing 5 Vital Morning Habits for Successful day:
Step 2: What's the first thing to do when you wake up:
1: Wake up Early:
Even before you do "the first thing in the morning" you should "wake up early" in the morning. This is necessary in order to have enough time to complete your morning tasks, such as showering, dressing, and eating breakfast. It also allows you to establish a morning routine that can help to reduce stress and improve your overall productivity. Additionally, waking up early gives you the chance to start your day with a positive mindset and to make the most of your day.
2: Drink water Luke warm:
Upon waking, the first thing to do when you wake up, consider the amazing effects of hydrating with your body a glass of luke warm water. Engaging in this simple yet vital morning routine replenishes your hydration levels after a night's rest, kick-starting your metabolism and invigorating your energy levels. It's a foundational step to start your day mindfully, underpinning other fruitful morning rituals that promote a productive morning.
3: Get fresh air / sunlight:
Even before you reach for your morning cup of tea, coffee, smoothies or juice , embracing early morning activities such as a brief immersion in sunlight can stimulate your body's cessation of melatonin production, making you feel more alert.
4: Start your day with some physical and Mental exercises:
Complement this with a session of stretching to awaken your muscles, or even dedicate 10 minutes of meditation to clear your mind and improve your focus. These practices are not just transient boosts; they are investments in your mental and physical health that heighten your capability to handle the important tasks ahead. It's important to make clear your intentions for the day so that your actions are aligned with purpose, which ensures that your day unfolds and flows smoothly.
5: Eat Breakfast which is good and healthy:
Considering breakfast, often lauded as the most crucial meal, opting for one that includes protein and healthy carbohydrates can stabilise your mood and energy levels, significantly reducing the temptation to overeat later in the day. Equipping yourself with this balanced fuel better prepares you to face the day ahead with sustained vigour.
In Short, wake up early, drink luke warm water, get some fresh air and sunlight if possible, get some physical exercise and mental exercise aswell like yoga, prayer what give you peace and inner strenght and the a good healthy breakfast.
Above all, remember that these suggestions are meant to foster self-improvement and healthy habits. For advice tailored to your unique medical circumstances, always consult a healthcare professional.
Why is waking up in the morning always so difficult:
Biological and environmental factors can contribute to difficulty waking up in the morning:
Sleep cycles: As you sleep, you go through different stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep. Getting out of bed during deep sleep or REM can be difficult because you feel moody and disoriented.
Circadian Rhythm: Sleep and wake cycles are regulated by your circadian rhythm. The rhythm is controlled by factors such as light exposure and melatonin. Early morning wake-ups may disrupt your natural circadian rhythm, especially if you're a night person or have irregular sleep patterns.
Sleep Deficiency: Insufficient sleep can lead to sleep deprivation, which can make waking up in the morning even more challenging. It is possible to become fatigued, unable to concentrate, and have mood swings as a result of chronic sleep deprivation.
Environmental factors: A number of factors in your bedroom can affect how well you sleep and how rested you feel when you wake up, including noise, light, temperature, and your level of comfort. If you are exposed to bright lights or loud noises during the night, your sleep may be disrupted and you may not feel refreshed when you wake up.
Factors contributing to health issues: Getting a restful sleep and waking up in the morning can be difficult if you have health problems both physical and mental such as sleep disorders (e.g., sleep apnea, insomnia), depression, anxiety, or chronic pain.
Stress and anxiety: The stress of life events, deadlines at work, and worries about the future can lead to anxiety and make it difficult to relax at night and fall asleep. As a result, you may experience poor sleep quality and have difficulty waking up in the morning.
A good sleep hygiene practice is one that helps you wake up in the morning feeling more rested and alert, as well as create a relaxing bedtime routine, optimize your sleep environment, and manage stress effectively. These include maintaining a consistent sleep schedule, developing a relaxing bedtime routine, and optimizing your sleep environment. There may be underlying sleep disorders or medical conditions that can make it difficult for you to wake up in the morning even after making these changes. Consult a healthcare professional if you continue to experience difficulty waking up in the morning despite making these changes.
FAQ's on What's the first thing to do when you wake up:
What's the first thing to do when you wake up?
The consensus among health experts suggests that drinking a glass of water is the best way to start your day. It rehydrates your body, jumpstarts your metabolism, and helps flush out toxins that have built up overnight.
Why is a morning routine important?
Establishing a morning routine sets the tone for a productive day. It can improve your mood, increase your energy levels, and provide a sense of stability and self-discipline. It also helps reduce decision fatigue as you begin your day with a clear plan.
How can exposure to sunlight in the morning benefit my day?
Morning sunlight exposure cues your body to cease melatonin production and boosts your alertness. Sunlight also helps to regulate your circadian rhythm, making you feel more awake during the day and helping you sleep better at night.
Is breakfast really that important?
Yes, eating breakfast helps to kickstart your metabolism and provides essential nutrients for the day. It can also prevent overeating later and supports concentration and productivity. Including protein and healthy carbohydrates gives you sustained energy for the morning.
Should I exercise in the morning?
If you can manage it, a morning workout is highly beneficial. It can raise your endorphin levels, leading to a more positive mood, and it can boost your energy for the rest of the day. Exercise in the morning is also linked to more consistent fitness habits.
How can meditation support my morning routine?
Even a brief session of meditation in the morning can clear your mind, reduce stress, and help you focus your thinking. It's a practice that provides inner peace and sets a calm, purposeful tone for the day ahead.
What are some ways to ensure I wake up feeling alert and less groggy?
Consistency is key; sticking to a sleep schedule and waking up at the same time each day help regulate your body's clock. Avoiding the snooze button and getting out of bed as soon as the alarm goes off can also help you feel more alert.
How can I use my morning to increase my overall productivity?
Begin by tackling important tasks first thing in the morning when your willpower and focus are at their peak. Prioritizing these tasks can lead to a sense of accomplishment and motivate you for the rest of your tasks throughout the day.
Are there any specific foods that are particularly good to eat in the morning?
Foods rich in protein and healthy fats such as eggs, Greek yoghurt, nuts, and whole grains are excellent choices for the morning. They provide the necessary nutrients for brain function and keep you full until your next meal, preventing energy crashes.
Should I check my phone as soon as I wake up?
It's advisable to refrain from immediately checking your phone upon waking up. This can lead to stress and distraction. Instead, take the time to indulge in morning rituals that align with your values and goals before diving into the digital world.
Source Links:
Pharmeasy (2024) seen in "https://pharmeasy.in/blog/what-to-do-after-waking-up-to-start-your-day-right/"
Successconsciousness seen in "https://www.successconsciousness.com/blog/tips-for-life/things-to-do-in-the-morning/"
nbcnews seen in "https://www.nbcnews.com/better/pop-culture/9-things-do-morning-make-your-whole-day-more-productive-ncna772446"
National Library of medicine (Timo partenon At el): "Evening types are prone to depression" seen in https://pubmed.ncbi.nlm.nih.gov/23688117/
National Library of medicine 2006 (Brookes, L At el): seen in "Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion" on viewed in https://pubmed.ncbi.nlm.nih.gov/27707447/
Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.
Key takeaway in this article:
Morning Success:
Step 1: 4 rituals for a Good night sleep ritual to wake up fresh.
Step 2: 5 must things to do when you wake up in the Morning .
Why waking up in the morning isdifficlt for some people.
FAQ's for things to do when you wake up in the Morning
Morning Success: What's the first thing to do when you wake up:
Before we discuss how we should starts our mornings, it's important to understand that the best way to start the day is connected directly with a good night's sleep as the 2 are essential and closely interconnected.
The quality of our sleep affects our mood, cognition, and productivity, all of which are critical to our overall health because we repair tissues, build muscles and consolidate memory while we sleep. Restful nights allow us to wake up feeling fresh and rejuvenated, ready to take on the day.
When we prioritise quality sleep, we ensure optimal mental clarity, emotional stability, and physical energy throughout the day. That's why, for a productive and fulfilling day, sleep is a necessity, not a luxury.
Graphical representation of how Good night sleep is interconnected to waking up energised:
