Recently, scientists and popular neuroscientists have been actively studying how the quality of sleep and morning habits can impact our productivity, mood, and overall well-being. These morning habits will help make each day more productive and enjoyable.
Wake Up at the Same Time Every Day
Our bodies adjust to sleep and wakefulness by following circadian rhythms — our internal biological clock. Studies show that exposure to light in the morning helps “reset” this clock, improving sleep quality and making waking up easier. It’s best to start your morning with natural light to quickly “activate” your body for wakefulness.
Before bedtime, darken your bedroom using blackout curtains or a sleep mask — this creates a comfortable environment and helps you fall asleep faster. Melatonin, the sleep hormone, is produced in darkness. Even small light sources, such as device indicators or streetlights, can disrupt melatonin production and interfere with sleep.
After waking up, open the curtains or go outside for at least 10 minutes to get morning light. If there’s no sunlight, use bright indoor lighting to help your body adjust to the new day. For waking up, choose a light alarm clock that mimics a sunrise or one with natural sounds. These methods gently help your body wake up and feel more refreshed.
Set Rules for Phone Use
Checking social media or email in the morning can be a source of stress and distraction. Studies show that morning notifications and messages can overload the brain and create a sense of anxiety.
Try to limit phone use for at least the first 30 minutes after waking up, and only after that will you do what you truly enjoy, like playing at 20Bet or looking for a new dinner recipe on Instagram.
Keep your phone away from your bed. This will help you avoid the temptation to immediately check messages or social media.
Drink Warm Water in the Morning
After sleeping, it’s important for the body to restore fluid balance. Warm water is better absorbed and helps gently “kickstart” the digestive system, which was “resting” overnight. It also aids in eliminating toxins and waste accumulated during the night, improving overall well-being. Avoid drinking hot boiling water, as it can irritate the stomach lining; instead, opt for warm water.
Ventilate Your Room and Maintain the Right Temperature
Sleep quality depends not only on temperature but also on the freshness and quality of the air in the room. The optimal sleep temperature is 18-20°C, and regular ventilation before bedtime and maintaining coolness promotes deep sleep. Humidity levels are also important, especially during the heating season when air often becomes too dry — below 30%, which is harmful to mucous membranes. Dry air can irritate the respiratory tract, particularly in children, and increase the risk of illness.
If possible, leave the window slightly open at night or ventilate the room before bed. Use humidifiers, ionizers, and air purifiers to maintain optimal air humidity and cleanliness, especially in children’s bedrooms. This will help prevent dry mucous membranes, support the respiratory system, and reduce the risk of colds and other illnesses.
Pay Attention to the Quality of Your Pillow and Bedding
A suitable pillow and comfortable mattress are the foundation of good sleep. The pillow should support the neck in a natural position to avoid spinal strain and should be replaced every 1-2 years, as it loses shape and support over time and can accumulate allergens like dust mites. The mattress also plays a key role: experts recommend replacing it every 7-10 years, as it loses firmness and fails to provide adequate support over time. Professionals consider a quality mattress an investment in your health and well-being.
Bed linen should be changed at least once a week to maintain cleanliness and prevent the buildup of bacteria and dust. Regular washing also helps keep the fabric fresh and comfortable, positively affecting sleep quality.
If you wake up with neck or back pain, it may be time to switch to an orthopedic pillow for better neck support. Invest in a quality mattress that suits your needs: medium-firm mattresses are often recommended for people with back pain. Choose lightweight, breathable bedding made from natural materials like cotton or linen, and wash it weekly to ensure a comfortable and healthy sleep environment.
Include Light Exercise and Stretching in the Morning
Morning physical activity helps “wake up” the body and improve circulation. Even light exercises or stretching for 5-10 minutes can boost energy levels, improve mood, and prepare the body for a productive day. A run will provide energy for the entire day.
Try simple exercises such as bends and back and leg stretches. These movements will help relieve morning stiffness and improve blood flow.
Plan Your Day and Prioritize Tasks
To increase productivity, start your morning by creating a to-do list. Identify two to three most important tasks for the day, which will help you focus on the essentials. Research shows that a structured morning reduces stress levels and helps people be more productive.
Use a notebook or note-taking app to jot down tasks and mark them as completed. This will help you feel more organized and confident.
These morning habits will help improve sleep quality, boost energy, and start the day productively. Gradually incorporate them into your routine, and you’ll notice improvements in your well-being, mood, and productivity.