What they recommend for your morning routine – and what it actually looks like

In fact, we all know it: a good morning routine would not only do us good, it has also been proven to dispel morning sluggishness. Such routines have long been scientifically proven to have positive effects on productivity and health. So here are the perfect morning routines to fight drowsiness:

what you should do

Pretty early, right? Snooze first. Not right! This is forbidden in this healthy morning routine and there are two reasons for this. The prolongation of the awakening process disrupts our sleep rhythm. The body wants to get to work, but has to wait until you are ready to get out of bed. This can also be a cause of high blood pressure. That’s why: Get up at the first alarm clock.

What are you doing

what you should do

Listen to happy music! Although it sounds crazy, scientists actually discovered that “up beat music” early morning gives a good mood and increases productivity. Some studies even recommend using this type of music as an alarm clock. Otherwise we have a suggestion.

What are you doing

what you should do

In the first hour after waking you need to move. Don’t worry, we won’t send you to the weight bench right away, a walk is enough. Or you can use the extra hour to do some household chores. The important thing is that you move. If you want to start training this early, take it easy. The light physical exertion gets your circulation going and helps to dispel subjectively perceived drowsiness.

What are you doing

what you should do

After an hour of exercise, you can now refresh yourself. And that is meant literally. On to the shower, unfortunately we have to withhold hot water. This way you can save electricity and do something good for yourself. Then cold water on the head and arms dispels inertia, as confirmed by several studies. Such a shock is also effective against drowsiness (also useful after short naps!).

What are you doing

what you should do

After cooling down, let’s see if you can warm up a little more. Sunlight inhibits the formation of the sleep hormone melatonin in the body. It prevents you from falling back into sleepiness. So when the sun shines in the morning, take a break on the balcony or go out the door. It is also sufficient if you open the shutters and flood your apartment with natural light.

In winter this should be a bit difficult, when it feels like the sun doesn’t rise in Switzerland until 12 noon. But several studies show that ordinary lamplight also produces similar effects in the body, dispelling sluggishness. Therefore early in the morning: let there be light!

What are you doing

what you should do

“Breakfast like a king, lunch like a king and dinner like a pauper” – this quote from nutritionist Adelle Davis from 1952 has been questioned several times, but even today researchers are convinced that breakfast is a must. And the suggested meal hasn’t changed much either: muesli (preferably with fruit) and milk. Studies have shown that this combination reduces the risk of obesity and thus can prevent several nutritional deficiencies.

Also: After years of pulling a string, several studies now show that coffee and tea (in moderate amounts) are healthy. So always clean with it.

What are you doing

what you should do

Now it will be very difficult for morning grouches. Researchers have discovered that social interaction can be stimulating. Conversations stimulate sluggish areas of the brain and dispel the last shadows of drowsiness. Therefore: Talk to a roommate or call a friend (maybe better inform the person the night before).

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what you should do

Have your home revitalized and ready for the day.

What are you doing