How to have a great morning

Your alarm clock goes off, and you’re exhausted. You reach for the snooze button and pull the covers over your head. The dark mornings in the fall and winter make it even harder to wake up. And yet, it is possible to have a great morning. Consistency is the key. Here’s how:

 

Wake up at the same time every morning, even on weekends

Our bodies feel best when they run on a consistent rhythm. Waking up at the same time each morning supports our circadian rhythm, which is the body’s 24-hour cycle that regulates sleep and wake patterns. When we wake at different hours, especially on weekends, it’s like traveling to a different time zone and feeling jet lagged. Waking up at the same time also provides your body with a consistent and reliable cortisol boost giving you the energy you need to get up and get going in the morning.  Additionally, the research study in the Journal of Public Health Greater bed- and wake-time variability is associated with less healthy lifestyle behaviors: a cross-sectional study found that consistent in sleep timing is associated with a healthier lifestyle.

 

Don’t hit the snooze button

When we hit the snooze button, it starts a new sleep cycle. When the alarm goes off again after a few minutes, the body starts the waking process all over again. Snoozing also perpetuates sleep inertia. Sleep inertia refers to morning grogginess, the temporary feeling of disorientation after waking up. A study in the Journal of Physiological Anthropology called Effects of using a snooze alarm on sleep inertia after morning awakening shares that using a snooze button prolongs sleep inertia compared to a single alarm, making it harder to wake up. Remove the temptation of hitting the snooze button by placing your alarm clock out of reach. If you must use your cell phone as your alarm, place it as far away from your bed as possible.

 

Expose your eyes to light as soon as possible upon waking

In Chinese Medicine, the point Bladder 1, located at the inner canthus of the eye (where the upper and lower eyelids meet), is significant in the sleep-wake cycle. Light hitting this point stimulates the body to wake up and sends the message to the body that it is morning. Exposure to daylight also tells the body to stop producing melatonin and increase the production of cortisol. Cortisol is important because it provides the energy needed to go about your day. What to do when it’s dark out? Consider getting a sunrise alarm clock that has a light, open your shades if it’s light out, or turn on the lights as soon as possible after opening your eyes.

 

Have a ritual or something to look forward to

Have a cup of coffee or tea, stretch, meditate, or gently move your body. Even if it’s just for five minutes. Go for a walk or get outside, even for a moment, to expose your body to daylight. What we do in the morning sets the tone for our day. Consider going phone-free for the first 30 minutes after waking. Looking at the news or scrolling can cause stress and anxiety. Choose a more grounding and positive activity instead. Many people like to spend a few minutes thinking about what they’re grateful for. This is also a great time to set your intention for the day.

 

Eat!

In Chinese medicine, we follow the Chinese organ body clock. This refers to the projection of organ system function to our 24-hour clock. Every two hours a different organ system is either at its peak function of activity or its lowest activity or time of rest, just like the tides in the ocean. According to the Chinese organ body clock, the best time to wake up is between 5:00 a.m. – 7:00 a.m., and the best time to eat is between 7:00 a.m. – 9:00 a.m. Ideally, this is the time to have the biggest meal of the day. It is when the stomach energy is at its peak and can most easily digest food.

 

Additionally, numerous studies have shown the benefits to eating breakfast, and that it’s the most important meal of the day. An article from the Cleveland Clinic called Is Breakfast important?  shares that breakfast is the most important meal of the day, with many benefits, including improved heart health, lower diabetes risk, and reduced brain fog. If you like intermittent fasting, you might consider adjusting your fasting period to finish earlier the day before so you can eat breakfast by 9:00 a.m.

 

Want to talk about how acupuncture and Chinese medicine can help you have a great morning? We’d love to hear from you. Please click this link to schedule a free 10-minute call with our senior scheduling receptionist who will be happy to answer any questions you have and advise you on the best services and practitioner to meet your unique needs.

 

Any further questions? Please reach out and email us through our website or call or text 910-622-4269.