The first thing most people do after sleeping, often recommended for health, is drink a glass of water to rehydrate, followed by gentle activities like stretching, deep breathing, or greeting pets, before moving on to showering, eating, or checking phones to gently wake up the body and mind for the day.
Drink a full glass of water
Create a routine of staying hydrated in the morning by drinking a full glass of water when you first wake up. It's a good idea to do this before your morning cup of coffee or tea to avoid forgetting.
5 Tips for a Healthier Morning
Water can help you overcome feelings of sluggishness. When you first wake up, it's essential to drink a glass of water before reaching for coffee. Effective people understand the power of drinking enough water and how it energizes them. Keep a glass of water by your bed and drink it first in the morning.
Get moving.
Good sleep and exercise go hand in hand. Try taking a morning walk to start the day off right. Moving your body will help you wake up in the morning and sleep better that night.
The book is written as a fable, but the core message is Sharma's advice to wake up at 5 A.M. and follow his 20/20/20 rule. That is: spend the first hour of your day doing 20 minutes of exercise, 20 minutes of reflection, and 20 minutes of learning.
The 3-2-1 bedtime method is a simple sleep hygiene strategy: stop eating 3 hours before bed, stop working 2 hours before bed, and stop using screens (phones, tablets, TVs) 1 hour before sleep, helping your body transition to rest by reducing stimulants and digestive load for better sleep quality. A more detailed version adds 10 hours (no caffeine) and 0 (no snoozing) for a 10-3-2-1-0 rule.
Nuts and seeds are nutrient-dense foods that can be great for your morning routine, especially when eaten on an empty stomach. Options like almonds, walnuts, chia seeds, and flaxseeds are not only rich in healthy fats but also provide protein and fiber, helping to keep hunger pangs at bay.
His 20/20/20 formula calls for 20 minutes of exercise, 20 minutes of reflection (journaling, meditating, or quiet contemplation), and 20 minutes devoted to growth (reading, reviewing your goals, or studying a topic of interest). The three components of this hour prime your body and mind for a productive day.
The "3-2-1 Bedroom Method" (or a variation like the 10-3-2-1 rule) is a sleep hygiene strategy to improve rest by staggering when you stop certain activities before bed: stop heavy food/alcohol 3 hours before, stop work/mental stress 2 hours before, and turn off screens (phones, TVs, computers) 1 hour before sleep, creating a better wind-down for your body.
In humans melatonin has diurnal variations. The hormone secretion increases soon after the onset of darkness, peaks in the middle of the night, between 2 and 4 a.m., and gradually falls during the second half of the night (figure 3).
They wake up early
A common thread, from athletes to CEOs, is an early start. 5am, allegedly, is the perfect time to set your alarm.
Exact sleeping times will vary between people, but for the majority, the best quality of sleep is achieved at night, going to sleep between 10 p.m. to midnight and waking around 7 a.m. Many people need to go to sleep earlier; a few natural “night owls”can go to sleep a little later, provided they can consistently sleep ...
Drinking fluids right when you wake up is key for healthy digestion. Tea made with warm water can help gently get things moving in your digestive system. Other drinks like plain water, coffee and smoothies all have benefits.
A morning shower suggests your body will be cleaner of night-acquired skin microbes when putting on fresh clothes. You'll also start the day with less sweat for odour-producing bacteria to feed on – which will probably help you smell fresher for longer during the day compared to someone who showered at night.
How To Empty Your Bowels Every Morning
Hydrating foods: Watermelon, cucumber, and celery keep the intestines lubricated. Probiotics, such as yoghurt, kefir, sauerkraut, and kimchi, help restore healthy gut bacteria. Warm water with lemon: Drinking this in the morning supports bowel movements.
Our circadian rhythm functions by light and dark cycles and therefore an ideal sleep time is 10pm – 6am give or take ½ an hour either way so a full 8 hours of sleep is achieved each night. Even if you are retired or not working, this is an essential component of good sleeping habits.
My personal routine is get ready for bed at 10pm (I sleep a lot so this can seem quite early), which involves: *taking meds *brushing teeth *unplugging everything in the house *Tidying room *preparing bags for the next day (although this could be part of a morning routine too) *getting into pyjamas *hanging clothes up ...
Boosting your productivity: Waking up early gives you something of a head start to your day. This time can be used to focus on a hobby, exercise, or take care of yourself. It's a great opportunity to do things you might not have time for later in the day.
The time period of 3 AM to 5 AM is known as Brahma Muhurta. In ancient Indian texts, waking up between three and five in the morning is regarded as a very fortunate and transformational hour.
The 20-20-20 rule is a morning routine where you dedicate 20 minutes each to exercise, reflection, and personal growth activities. It encourages you to be mindful, active, and keep learning so that your body and mind are ready for an active day.