Love it or Hate it, we set our clocks forward this week. Therefore, if you are someone who normally gets up at 6 a.m. it will feel as though it is actually 5 a.m. for a little while until internal rhythms adjust and the break of dawn re-centers more in our favor.
So what are a few ways to help jump start your days?
Hydration – if we are properly hydrating throughout the day, we are ingesting water regularly and not taking 7-9 hour gaps. However, obviously, we don’t drink while we are asleep. Be sure to have a glass of water in the morning.
Some swear by warmer temperature to the water and the addition of lemon juice (for alkalinity). It’s likely not as important to get hung up with “how” to drink the water versus simply investing in ourselves and the day upon us by doing it. Find what works for you.
Commit Yourself to Consistency – In this instance I am mostly referring to sleep and bed times. Yes, going to bed is the night before versus the current day. However, a consistent bed time can help regulate circadian processes including hormonal regulation. Go to bed early enough to account for time it takes to fall asleep AND obtain sufficient duration. Furthermore, allow yourself to rise at a consistent time. In fact, a well-trained sleeper doesn’t even need an alarm clock!
With respect to adjusting to the time change, if you normally go to bed at 9 p.m., even though it feels early and your body may think it’s still 8 p.m., still go to bed. If you simply can not bring yourself to actually sleep at this time, try various relaxation techniques and be sure to power down electronics a minimum of 1 hour before bed. This will help reduce the disruption technology can have on us.
*Important side note; studies have suggested that sleep helps aid detoxification. See two links at the bottom of this post.
Shake Your Money Maker & “Move It” – Does this mean you have to dance? No. Although, I’m not a stranger to recommending it! It does mean you should take part in, at minimum, light physical activity as part of your start of day routine.
This is a good time to emphasize activity that has flow to it, such as gentle movement options. While at rest and lying down, spinal discs fill up a fluid like substance and at are at their fullest when you rise. Although this is a natural occurrence that serves a function, it can still inadvertently cause a little havoc in the morning if abrupt activity occurs before the body is ready to take it on. Adequately limbering up by taking care to understand appropriate types of movement can help prevent injury.
There is also truth to the “morning stretch”. Need a suggestion, watch Fido. Animals instinctively take upon movement and stretches as needed upon rise. Follow this link for a Livestrong article written by Linda Ray on this topic.
Power Up – hey you in the Starbuck’s line grabbing your own the go coffee and pastry! We see you. In fact, many of you we notice DAILY! Do you really think with all the biochemical interactions our bodies endure on a daily basis that’s going to cut it? Nope!
Studies have shown that children receiving adequate breakfast performed better based on cognitive and behavioral metrics. This doesn’t just go away because we have become adults. Substantial nutrition, particularly in the beginning half of the day, can help bring about focus, mental clarity, and overall productivity. Therefore, allow yourself time to eat a good breakfast and make sure you are getting up early enough for this, even if you prep the night before.
Make sure your morning meal is both macro- and micro-nutrient focused. In that you are including a balance across protein-fat-carbohydrates AND taking in food choices that are considerate of content with high nutritious value. For more tips on how to do this, keep following this blog and/or look back through some of my previous suggestions or referrals for meal planning and recipes.
Don’t Worry, Be Happy – Finally, we can’t control the weather. We can, however, control the attitude in which we set forth on our day with. Put on your happy face and go with it.
– Keep Calm & Wellness On….
Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality. Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results. Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health. Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!