If you ‘feel tired all the time’ or end up drained later in the day, despite having enough sleep at night, experts say it could be because you need to start your day right with a different morning routine
Setting your day up right from the moment you wake up could be the secret to a perfect night’s sleep and avoiding that morning groggy feeling, according to experts.
There is nothing more frustrating than getting to bed at a reasonable hour but waking up and feeling tired, despite having enough sleep. We often hear doctors and sleep experts speak about how to perfect our nighttime routines to help our sleep, but a pattern of bad morning habits could lead you to feel drained and lead to overthinking come bedtime.
“The first hour of the morning is the rudder of the day,” wrote Henry Ward Beecher. Research by the Wharton School at the University of Pennsylvania and the Fisher College of Business at Ohio State University found that people who started the day in a bad mood finished the day in a bad—or even worse—mood.
Cognitive behaviour therapist, Toby Oliver and his sister Kate Oliver have come up with a technique to transform your mornings. In their new book, Rise and Shine: How To Transform You Life, Morning By Morning, the brother and sister speak about their SHINE method -said to help those who feel ‘tired all the time’.
The authors said: “Whether or not you realise it, you already have a morning routine. It’s all those things you do every morning without fail, like groaning at your alarm, checking your phone, brushing your teeth, taking a shower, eating breakfast, catching up on the news, or scanning social media.
“Your morning routine starts the moment you wake up, with your first thought of the day. Your routine will include many familiar things you got into the habit of doing years ago, perhaps in childhood, and you may never have stopped to question these habits as you’ve grown up and your life has changed.”
They added: “Getting caught in patterns of thinking, feeling, and doing that have become invisible to us, even as they trip us up. Pause for a moment and reflect on how you started your morning today.”
The SHINE method:
Silence
Rather than rushing to your phone, or talking to your partner, housemates, or children, or switching on the TV for your morning news, it is important to have some silence in the morning.
Experts Toby and Kate Oliver said: “Once we get into our day, there are many people and things clamouring for our attention and this can feel pretty overwhelming at times. Bringing moments of stillness, peace, and reflection into your morning helps centre and calm you for the day ahead, whatever it may bring.”
Happiness
The experts say that starting your day with a positive attitude can help with any challenges you may face later in the day.
They said: “Our morning mood sets the tone for the day so if you begin the day feeling positive and uplifted, you can move into the day with a smile on your face and cope resiliently with any challenges you may face.”
Intention
When we don’t know what we want to achieve from the day, it’s easy to get distracted, lose focus and end up feeling demoralised. This is why it’s important that you get clear on your intentions, so you can create your day rather than letting it create you, the experts added.
Toby and Kate said: “Your plan for the day should start when you first wake to the sound of your alarm clock. It’s important to maintain a healthy routine with alarm: pick a softer alarm sound, so you are not jarred awake, and try to set it as close as possible to the time you need to get up.”
“Avoid battling with the snooze button for an hour, it will only leave you feeling more tired,” they added.
Nourishment
We all know the saying ‘breakfast is the most important meal of the day’ and that’s because fuelling our bodies right in the morning can help us thrive.
The experts added: “We are living systems and we need energy to thrive so what you choose to feed both your body and mind when you wake up has a huge impact on the rest of your day. A healthy and nourishing physical and mental morning ‘diet’ will reinvigorate you for the day ahead.”
Exercise
Getting up earlier before you have to rush off to work or a busy day out is great for fitting in exercise. While getting out of bed to go to the gym or for a walk, it can actually give you more energy in the long run.
It doesn’t need to be strenuous exercise but a quick session, walk, or stretching session has plenty of benefits. Kate and Toby commented: “Our lives are increasingly sedentary, and we need to get moving to wake ourselves up and create vitality for the day ahead. This gives you the flexibility and strength you need to get through your day with ease.”
“‘If you’re not usually one for morning exercise, pop some encouraging notes around the house reminding you why you are doing this,” they added.
Do you have a morning routine? Share your thoughts in the comments below.