What Is The Best Wake Up Routine

It is important to follow a science based wake up routine, instead of relying on biased opinions and viewpoints

With our busy lifestyles, many of us are finding it difficult to manage our wake up and sleep routines. This often leads to a lack of sleep, which can be the trigger for various health issues. It may include both mental and physical health issues. Since prevention is better than cure, let’s take a look at the best wake up routine. This can be the perfect start you can give to your wellbeing every day.

What is the best wake up routine

As mentioned earlier, you need to follow a science based wake up routine. This is essentially based on the circadian rhythm alignment. It also covers other elements such as hydration, mindset and movement. Rather than aiming solely on perfection, it is more important to be consistent in your wake up routine. Everything else will automatically fall in place when you become consistent with your wake up routine.

When you wake up every day at the same time, your circadian rhythm starts to improve. This in turn improves your mood, sleep quality and cognitive performance. In comparison, irregular wake up routines can adversely impact hormones and your energy levels. To make your body accept the same wake up routine everyday, you need to train it every day.

This can be done via exposure to sunlight within 30-60 minutes of waking up. Even if your place may not get direct sunlight, just being in bright outdoor light can be beneficial. You need to do this for around 30 minutes for best results. However, 10-20 minutes will also do if you don’t have enough time.

Spending time in bright outdoor light or sunlight is important for alertness. Doing this triggers various bodily functions such as setting your internal clock, reducing melatonin production, boosting mood and energy levels and improving night sleep. Mornings have low-angle sunlight, which is best for waking up various bodily functions.

To support an ideal wake up routine, you will also need to get adequate sleep every night. Without good sleep, it will be difficult to maintain a healthy wake up routine. If you force yourself, you will end up feeling sleepy all throughout the day. It is important to get around 7 to 9 hours of good sleep to support a healthy wake up routine.

Exercise and nutrition

To make yourself follow a healthy wake up routine, you also need to focus on movement and nutrition after waking up. For example, you can engage in activities like walking, moderate exercise and stretching. If you prefer yoga, you can do that as well. Movement or physical activity increases blood flow and triggers the release of endorphins. Other benefits include fat burning, improved insulin sensitivity and increased alertness.

After 1-2 hours of waking up, you will need a nutritious breakfast. While there can be various recommendations, you ultimately have to rely on what’s available with you. The important thing is to focus on protein and fibers. Avoid eating too many carbs in the morning. If carbs are unavoidable, eat them in moderation. With focus on exercise and healthy nutrition, it will become easier to stick with your wake up routine.

Hydration is also important for a healthy wake up routine. During sleep, your body could use up a lot of water. You can drink the right amount of water after you wake up. Hydrations will improve your mood, metabolism and cognitive function.

When adapting a new wake up routine, it is important to understand that it can take some time to build a habit. If you sleep late and wake up late, try making small adjustments of around 15 minutes every week. This way, you will eventually get to your healthy sleep and wake up timings.