How to Create a Morning Routine you Love (& can stick to!)
A lot of you asked, how do you get started with a morning routine? It feels impossible when you wake up feeling so tired. First we have to tackle the first part of this equation, which is the root cause — SLEEP!
Have you ever thought about how the choices we make every day along with our hormones play a big role in sleep and energy? They do, and there’s a million rabbit holes to go down based on your specific situation, but here are the heavy hitters from what I’ve researched and also experienced in my own health journey regarding good quality sleep:
➕ Get to sleep before midnight. The closer you inch toward midnight, the less restful sleep you get and the more cortisol (our stress hormone) rises. Ever wonder why you feel wired all of the sudden at night and can’t go to sleep? Try intentionally getting to bed before this time to see if it helps over time.
➕ Sunlight is crucial! Getting natural light (outside with no sunglasses on) in your eyes before noon helps to set your body’s circadian rhythm. This means that your body will naturally produce the hormones needed to help you feel awake and energized during the day, and tired and able to sleep at night.
➕ Eat protein, carb, and fat throughout the day to keep your blood sugar balanced and hormones healthy. Under eating and also lack of nourishment can contribute to waking in the middle of the night. There are days where I am eating what feels like normal amounts, but not of the right things, and I still feel hungry, tired and cranky because of it. When you combine protein, carbs and fats, you get what you need.
➕ Along these lines, have a small snack before bed! I usually do a piece of sourdough toast with butter. Just something small with again, some protein or carb and fat or keep you full. This can help with middle of the night wakings and keep your blood sugar balanced throughout the night while you are essentially fasting.
Getting to sleep, staying asleep and waking up refreshed have everything to do with the state of your health and hormones. This is why to just give practical tips without helping you get to the root cause of why you are not able to sleep or are too tired in the morning to stay awake, wouldn’t be right!
Part 2 to this equation is creating the perfect morning routine for yourself.
How do you begin to think about cultivating a morning routine? You can keep waking up with your kids and feeling behind and overwhelmed as you start the day, or you can begin with intention and welcome the day with more peace.
Decide on your goal time to wake up, then start slowly inching your way closer to that goal. For example, if you usually get out of bed at 7, set your alarm at 6:30 and wake up then for week. Make sure you gain some regularity in waking up at your new time, then once you’ve mastered that, set your alarm to 6, and repeat until you’ve hit your goal.
There’s no right or wrong. Decide what will work for you!
The earlier you wake, the earlier you will most likely need to go to sleep. This isn’t about sacrificing sleep — sleep is CRUCIAL for our health! Keep this in mind and plan accordingly so you can get to bed on time and make waking up easier.
Decide the night before what you will be doing with your morning time. Lay out your bible study materials, have your water ready to go, etc. Get yourself a snack before you have a cup of coffee, and have a to-do list ready to go of 1-2 things you’d like to tackle.
When you have a compelling reason to wake up in the morning, I truly believe you’ll do it. For me it’s more peace, a chance for my brain and body to wake up, time in the word, and time to grow my business.
Here’s to starting our days with intention!