Starting positively impacts mood & well-being that will radiate throughout the day!
Here are 5 practical and scientific ways according to Dr. Andrew Huberman:
- Prioritize good sleep
- Get natural sunlight in the morning
- Postpone caffeine intake
- Take cold showers or keep your room cool
- Plan your day around your body's temperature rhythms
By incorporating healthy morning habits into your routine, you can set the tone for the rest of your day, ensuring that positivity continues to flow throughout.
Let’s explore further the practical methods for beginning your day on a positive note!
1. Prioritize good sleep
Aim to get quality sleep at least 80% of the time. Make sure to create a conducive sleep environment, such as keeping your room cool and avoiding caffeine close to bedtime to minimize disruptions to your sleep quality (more tips below on how to get a good night sleep). The National Heart, Lung, and Blood Institute (NHLBI) recommends avoiding caffeine at least eight hours before bedtime, so refraining from caffeine consumption after 2 p.m. if you usually go to bed at 10 p.m. can help reduce the risk of sleep disturbances.
Additionally, according to SleepFoundation.org, the optimal temperature for a bedroom to promote quality sleep is around 65 degrees Fahrenheit (18.3 degrees Celsius). Most healthcare professionals recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable and conducive sleeping environment.
Prioritizing good sleep habits, including creating an ideal sleep environment, can greatly contribute to a positive start to your day and overall well-being.
2. Get natural sunlight in the morning
Exposure to natural sunlight between 6-8 AM can help regulate your body’s cortisol levels, which impacts your alertness, focus, and mood. Spend 5-10 minutes in summer and 30 minutes in winter getting sunlight in your eyes to set your body’s rhythm in motion.
I reside in Montreal where the duration of sunlight can be limited at times. Therefore, I make it a priority to open my curtains and bask in the sun whenever it’s available, allowing myself to fully absorb its warmth and natural light.
3. Postpone caffeine intake
If you feel like you didn’t sleep well, it may be due to a buildup of adenosine in your system.
According to WebMD, Adenosine, a chemical found in human cells, comes in three forms: adenosine, adenosine monophosphate (AMP), and adenosine triphosphate (ATP). Adenosine has been found to block irregular heart rhythms by inhibiting electrical signals in the heart. ATP may also prevent changes in energy metabolism that can lead to weight loss in individuals with advanced cancer.
Postpone caffeine intake by 60-90 minutes after waking up to allow your body to naturally clear adenosine or consider exercising and hydrating to help flush it out.
4. Take cold showers or keep your room cool
Cold showers or keeping your room cool can help raise your body temperature, signaling wakefulness, and decrease it to promote better sleep. Cold showers or pain-seeking activities like exercise can also lead to sustained releases of dopamine and epinephrine, which can boost mood and prevent crashes of these chemicals.
As someone living in colder countries like Canada, I personally find cold showers challenging. However, considering the numerous benefits, as listed on the wimhofmethod.com website, I might reconsider.
Below are some more benefits of taking cold showers as listed on their website:
Benefits of taking cold showers:
- a. Reducing stress levels: Cold showers impose a small amount of stress on the body, leading to a hardening process that helps the nervous system handle stress better, resulting in reduced stress levels.
- b. Higher alertness: Cold showers wake up the body, increasing alertness and stimulating deeper breaths, leading to improved concentration and readiness throughout the day.
- c. Improved immune response: Cold showers have been found to increase the number of white blood cells in the body, which help protect against diseases, possibly due to an increased metabolic rate.
- d. Increased willpower: Enduring cold showers requires mental strength, and incorporating them into a daily routine can strengthen willpower, benefiting various aspects of daily life.
- e. Weight loss: Cold showers and exposure to cold, in general, can increase metabolic rate and stimulate brown fat generation, which burns calories for energy, making them effective for weight loss.
5. Plan your day around your body's temperature rhythms
Your body temperature is at its lowest about 2 hours before your wake-up time (known as ‘temperature minimum’). Cortisol pulse occurs as your body temperature gradually rises, signaling wakefulness.
By viewing morning sunlight, you can anchor your wake-up time and synchronize your body’s temperature rhythms. Plan activities that require high alertness and focus during the afternoon when your body temperature is at its highest, and wind down towards the temperature minimum to prepare for sleep. Hopkinsmedicine.org stated these Tips for Better Sleep.
Tips for Better Sleep:
- De-clutter your room and make the bed each morning, as research suggests that a tidy environment can help reduce stress and improve sleep quality.
- Remove blue light-emitting technology, such as computers, smartphones, TVs, and LED lightbulbs, from your bedroom as they can disrupt the natural
- Avoid sharing your bed with pets, as they can be disruptive and elevate your body temperature, potentially impacting sleep. Consider keeping pets in a separate room.
- Set the right temperature in your bedroom, aiming for temperatures between 65 and 69 degrees Fahrenheit, as most people sleep best in this temperature range.
- Invest in quality window shades, such as blackout curtains or room-darkening shades, to block external light and create a more conducive sleep environment.
- Use soft lightings, such as a flashlight or nightlight, if you need to get up during the night to avoid disrupting your ability to fall back asleep with bright lights.
Conclusion
Starting your day on a positive note requires prioritizing good sleep, getting natural sunlight in the morning, delaying caffeine intake, taking cold showers, and planning your day around your body’s temperature rhythms.
These practices, based on the recommendations of neuroscientist Dr. Andrew Huberman, can help regulate your body’s internal clock, improve alertness, focus, and mood, reduce stress, and promote better sleep quality.
Finding what works for you and incorporating these positive morning habits into your routine is essential.
You can not only benefit yourself by prioritizing self-care early in the day, but also positively impact others by establishing a positive mindset.
Your positive energy and attitude can radiate to others, creating a ripple effect of positivity in your interactions and experiences throughout the day.