Top 10 Ways to Make Mornings (and the Day) Better

A morning routine can also help you feel more energized and focused throughout the day.¹  Let’s look at 10 things you can do to make the most of your mornings.

1. Get up earlier. Waking up at 5:00 a.m. may sound like torture. But look at the bright side. Early risers have more time for themselves during the peaceful early morning hours and that can translate to improved wellbeing and productivity throughout the day.² Waking up early can also help align your daily routine with your circadian rhythm, which may lead to better sleep at night and more energy during the day.³ Ease into it by getting up half hour earlier than your regular weekday start time and see how having that extra “you” time feels.
2. Don’t automatically reach for your phone. Checking the news or your emails as soon as you wake up isn’t great for your mental health or your productivity.^4,5 Instead of helping you to get a jump on your day, it can make you feel reactive and chaotic as soon as you open your eyes. Instead, try leaving your phone in another room. If you use your phone as an alarm, switch it out for an old fashion alarm clock.
3. Drink some water. Your body can lose up to a liter of water while you sleep. Counter early morning dehydration by drinking a full glass of water as soon as you wake up.
4. Fit in a quick workout. Even if it’s just 15 minutes, exercise can get your blood pumping. If you don’t currently exercise, start with a brisk walk. If you’re already active, level up your workouts with some quick high-intensity interval training (HIIT). HIIT alternates high and low intensity moves to build both strength and endurance. However you move, studies show that exercise can effectively reduce feelings of stress and anxiety.⁶ Research also shows that exercise—especially if you work out outside—also fosters creativity and helps to promote a better work-life balance.^7,8
5. Get some sun. Stepping outside and getting 20 minutes of natural sunlight increases your cortisol levels. Research shows that exposure to those morning rays elevates cortisol and that, in turn may contribute directly to increased energy and less fatigue.⁹
6. Add a shot of cold water to your shower. Research shows that exposure to the cold can help improve your circulation and stress response.¹⁰ To get these benefits, try switching to cold water for the last 10-30 seconds of your shower.
7. Brush and floss. Oral hygiene is critical for good overall health. Brushing and flossing twice a day can help to keep cavities and periodontal (gum) disease at bay by removing the dental plaque that accumulates each day.¹¹ Practicing good oral hygiene can help to promote a healthier cardiovascular system since periodontal disease has been linked to a higher risk of heart attack.¹²
8. Try meditating. Morning meditation fosters feelings of calm and promotes focus for the day ahead. Research also shows that a regular meditation practice reduces stress, anxiety, and depression, as well as blood pressure, pain, and insomnia.¹³ Best of all, a 2018 study found that just 13 minutes of meditation per day for 8 weeks was enough for most inexperienced meditators to notice positive changes.¹⁴
9. Eat a healthy breakfast. Is breakfast really the most important meal of the day? One meta-analysis found an association between eating breakfast and better heart health and less risk of mortality.¹⁵ What’s more, starting the day with a nutritious breakfast can leave you feeling full longer, with more energy for the day ahead. But instead of cold cereal or toast, opt for a healthy meal that includes high-quality protein for satiety, fiber-rich whole grains for your digestive health, and a healthy source of fat to support your cells and hormones. What about those days when there’s no time for breakfast? A powdered greens drink mix to the rescue! One study involving 63 healthy women found that those using a powdered greens drink mix for 12 weeks reported having more energy and greater wellbeing.¹⁶  Other studies show that green supplement powders can also boost your antioxidant levels and improve your immunity.¹⁷
10. Don’t forget your supplements. Adding supplements to your morning agenda can give you a healthy edge that lasts all day long. For example, a growing number of studies have linked the state of your gut’s microbiome to the health of your digestive system, immune system, cardiovascular system, and even your brain! ^18,19,20,21 Fortunately you can promote bacterial diversity and strength with a daily probiotic. Look for a probiotic that provides a variety of well-researched Lactobacillus and Bifidobacterium strains proven to support good health from head to toe.

Another supplement that provides a wide range of health benefits is Aged Garlic Extract (AGE). Primarily known for its cardiovascular benefits, research shows that AGE also supports healthy blood sugar, cognition and memory, digestion, and immunity thanks largely to its powerful antioxidant and anti-inflammatory properties.^{22,23,24,25,26,27}

While all of these tips can lead to better mornings and happier, more productive days, to make sure they stick, adopt just one or two at a time before adding more. The more consistent you are, and the more rewarding you find these early morning habits, the more you’ll find them seamlessly folding into your daily life.

1. The Power of a Morning Routine. National Alliance on Mental Health. 2017. https://www.nami.org/complimentary-health-approaches/the-power-of-a-morning-routine/
2. Kumaran VS, Raghavendra BR, Manjunath NK. Influence of early rising on performance in tasks requiring attention and memory. Indian Journall of Physiology & Pharmacology. 2012;56(4):337-44.
3. Ikeda H, Hayashi M. Longitudinal study of self-awakening and sleep/wake habits in adolescents. Nature and Science of Sleep. 2012;4:103-9.
4. Huff Media overload is hurting our mental health. Here are ways to manage headline stress. Monitor on Psychology. 2022;53(8):20.
5. Kushlev K, Dunn EW. Checking email less frequently reduces stress. Computers in Human Behavior. 2015;43:220-8.
6. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry. 2013;4:27.
7. Kimura T, Mizumoto T, Torii Y, et al. Comparison of the effects of indoor and outdoor exercise on creativity: an analysis of EEG alpha power. Frontiers in Psychol 2023;14:1161533.
8. Want a better work-life balance? Exercise, study finds. Science Daily. https://www.sciencedaily.com/releases/2014/01/140109101742.htm
9. Hoyt LT, Zeiders KH, Ehrlich KB, et al. Positive upshots of cortisol in everyday life. 2016;16(4):431-5.
10. Espeland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water—a continuing subject of debate. International Journal of Circumpolar Health. 2022;81(1):2111789.
11. Lertpimonchai A, Rattanasiri S, Arj-Ong Vallibhakara S, et al. The association between oral hygiene and periodontitis: a systematic review and meta-analysis. International Dental Journal. 2017;67(6):332-343.
12. Leng Y, Hu Q, Ling Q, et al. Periodontal disease is associated with the risk of cardiovascular disease independent of sex: A meta-analysis. Frontiers in Cardiovascular Medicine. 2023;10:1114927.
13. Meditation and Mindfulness: What You Need To Know. National Center for Complementary and Integrative Health. 2022. https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
14. Basso JC, McHale A, Ende V, et al. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioral Brain Research. 2019;356:208-20.

15. Chen H, Zhang B, Ge Y, et al. Association between skipping breakfast and risk of cardiovascular disease and all- cause mortality: A meta-analysis. Clinical Nutrition. 2020;39(10):2982-8.
16. Boon H, Clitheroe J, Forte T. Effects of greens+: a randomized, controlled trial. Canadian Journal of Dietetic Practice and Research. 2004;65(2):66-71.
17. Rao V, Balachandran B, Shen H, et la. In vitro and in vivo antioxidant properties of the plant-based supplement greens+. International Journal of Molecular Science. 2011;12(8):4896-908.
18. Thursby E, Juge N. Introduction to the human gut microbiota. Biochemical Journal. 2017;474(11):1823-36.
19. Wiertsema SP, van Bergenhenegouwen J, Garssen J, et al. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. 2021;13(3):886.
20. Nesci A, Carnuccio C, Ruggieri V, et al. Gut microbiota and cardiovascular disease: evidence on the metabolic and inflammatory background of a complex relationship. International Journal of Molecular Science. 2023;24(10):9087.
21. Tooley KL. Effects of the human gut microbiota on cognitive performance, brain structure and function: A narrative review. 2020;12(10):3009.
22. Wlosinska, M., Nilsson, AC., Hlebowicz, J.et al. The effect of aged garlic extract on the atherosclerotic process – a randomized double-blind placebo-controlled trial. BMC Complementary Medicine and Therapies. 2020;20:
23. Vila-Nova TMS, Barbosa KBF, Freire ARS, et al. Effect of aged garlic extract on blood pressure and other cardiovascular markers in hypertensive patients and its relationship with dietary intake. Journal of Functional Foods. 2024;112:105931.
24. Maeda T, Miki S, Morihara N, et al. Aged garlic extract ameliorates fatty liver and insulin resistance and improves the gut microbiota profile in a mouse model of insulin resistance. Experimental and Therapeutic Medicine. 2019;18(1):857-66.
25. Tedeschi P, Nigro M, Travagli A, et al. Therapeutic potential of allicin and aged garlic extract in Alzheimer’s disease.International Journal of Molecular Sciences. 2022; 23(13):6950.
26. Ried K, Travica N, Sali A. The effect of Kyolic Aged Garlic Extract on gut microbiota, inflammation, and cardiovascular markers in hypertensives: The GarGIC Trial. Frontiers in Nutrition. 2018;5:122.
27. Percival SS. Aged garlic extract modifies human immunity. Journal of Nutrition. 2016;146(2):433S-436S.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.