4 minDo you also find it harder to get up in the morning? Your alarm clock goes off, already, or your children are jumping up and down next to your bed. You would prefer to turn over and go back to sleep. That's not surprising, of course, because in autumn and winter the sun rises later, making it harder to get up than in summer.
If you find it difficult to get out of bed and start the day feeling energetic, then you've come to the right place. We have a few tips for an effective morning routine that will help you start your day feeling fresh and energetic!
In this article, you will read:
- How to develop your own morning routine
- Practical tips to feel energetic in the morning
- How a nutritious breakfast and vitamins can help
Determine your own morning routine
There are countless tips online about how to start your day in the best possible way. But what matters is that you do what suits you: your situation and what you enjoy. What do we mean by that? Running for an hour when you hate running is not a good idea. The most important thing about a morning routine is that it becomes a routine that you can repeat every day. That requires motivation, and motivation is hard to find if you have to do something every day that you thoroughly dislike.
So what should you do? Choose something that suits you and that also challenges you. We explain this in more detail for each tip. Okay, here we go:
Tip 1: Get up half an hour earlier (and go to bed half an hour earlier)
This first tip may immediately irritate you: why get up earlier, I'm already so tired when I wake up. But it's the best way to free up time for a few good, healthy habits. You know how it is: when you get up at the same time as your partner and children, you immediately spring into action for them: you ask how everyone slept, make breakfast, etc. But this new healthy morning routine you are going to develop is meant for you.
So get up (at least) half an hour earlier to make time for yourself and apply the tips below. And if you also go to bed at least half an hour earlier in the evening, you won't feel any more tired than usual.
Tip 2: Drink 1-2 glasses of water immediately after getting up
During the night, your body is busy recovering. Your body temperature drops, your muscles relax and your body produces collagen to repair your skin, but also to support your blood vessels and organs. Hopefully, you get a good 8 hours of sleep, or at least 7, so that these processes have enough time to take place.
When you wake up, you will probably feel that your mouth is a little dry. This is not only because you have not drunk anything for hours, but also because you lose a lot of fluid through breathing and perspiration during sleep. Therefore, drink 1-2 glasses of water immediately after getting up to restore your fluid balance. You may also notice that you feel a little tired during the day and that drinking a glass of water gives you some energy.
Other important reasons to drink water in the morning on an empty stomach: it helps to get your body going (especially your metabolism) and eliminate waste products.
Tip 3: Do something active (from yoga to running)
You may not be a morning exerciser (or an exerciser at all), but exercising in the morning gives your body a tremendous energy boost for the rest of the day. Exercise, or rather, move around for half an hour and you will notice a difference in your energy levels after just a few days. This can be anything: a brisk walk with the dog, a few active yoga exercises (sun salutations are ideal for this), running, you name it. As long as it's active. Your breathing should speed up and your body should be well warmed up after this half hour.
We all know that exercise generates energy. Even though it may take a lot of energy to get started. You will also notice that during the autumn and winter months, you will be less bothered by the cold during the day. After all, your body will have been warmed up and your blood will be circulating well. This means your body will need to use less energy to warm itself up.
Tip 4: Eat a healthy and nutritious breakfast
This is, of course, essential. You are really doing yourself a disservice if you incorporate the above tips into your routine but then have a croissant or pancakes for breakfast. Although you don't have to deny yourself these kinds of treats, it is really important for your energy levels to eat healthily and nutritiously.
Therefore, make sure you eat a good combination of carbohydrates, proteins and fats in the morning. Proteins are especially important for muscle recovery after a good workout. Aim for 0.8 grams of protein per kilogram of body weight per day and make sure you spread your intake evenly throughout the day (with every meal). We often think that only carbohydrates give you energy, but fats are also an important source of energy.
Tip 5: Don't forget your vitamins
It's not always part of everyone's breakfast, but vegetables and/or fruit are very important for a nutritious breakfast because of the vitamins they contain. Did you know that B vitamins and vitamin C in particular play a role in your energy metabolism? B vitamins are mainly responsible for burning carbohydrates in our diet. And burning releases energy. B vitamins (vitamins B1, B2, B3, B4, B6, B9, B11 and B12) help reduce fatigue and increase your energy. And vitamin C helps with fatigue, because the body needs vitamin C to produce energy.
There are also minerals that contribute to your energy levels. Magnesium, which is found in nuts, wholemeal bread, vegetables and dairy products, enables our body to produce energy, as does iron, for the same reason as magnesium.
Tip 6: Persevere
A routine takes time. And perseverance. You may not notice immediate results. After all, your body also has to get used to and adapt to the changes you are making. It is said that it takes an average of 21 days, or 3 weeks, to establish a good routine. So don't make too many changes in between, but stick to the routine you have chosen for the first 3 weeks. After that, you can always make adjustments. If you really want to become more energetic and fitter, it is important to keep an active component in your morning routine for half an hour.
Conclusion
Creating a morning routine may take some perseverance at first, but over time it will make your day much more energetic and positive. Start small and build your routine step by step. Give yourself at least three weeks to get used to it and then make adjustments where necessary. Make your morning routine a moment for yourself and notice the difference in your energy throughout the day!
