Mornings can be tricky. Trying to get out of bed and face the morning with all guns blazing can be a struggle. 

We can all feel drained at night time, but feeling energised early in the day can be especially challenging.

You can feel overwhelmed—especially if you're not a morning person—and have the extra stress of ever-expanding to-do lists. Successful people know how to manage their time and energy, and well-planned morning routines are the key to facing the day with a spring in your step.

You must be prepared both mentally and physically for the challenge of every day, and as such, self-care is essential. Downing several cups of strong coffee might pick you up, but you'll likely feel sluggish for the rest of the day when you suffer the inevitable ‘crash’.

Getting your energy up early in the day is easier than you might think. It's just a question of moving a few goalposts, adopting some healthy habits, and preparing your body for the challenge. You should also see added benefits to your overall health as an added bonus.

So, here are eight Smart morning routine ideas to help you kick-start your day the right way. 

The perfect morning routine might not exist, but these hacks should lead to a productive day ahead.

But, first…

The benefits of setting the perfect morning routine

Getting the work-life balance right and improving your morning energy can give plenty of benefits, including…

Now, onto our mind and body-boosting morning routine ideas.

1. Make sure you get enough sleep

Whether you’re an early bird or a night owl, your sleeping pattern plays a big part in your energy reserves. 

One of the main reasons we feel lethargic in the morning is due to disrupted sleeping patterns. If you’re not getting at least seven hours of quality sleep each night, you'll likely feel sluggish the next day—and your morning routine will suffer.

Even if you manage to pick yourself up, you may start feeling tired again during the afternoon as the lack of sleep catches up with you. 

Improving your sleep quality will form the foundations of a healthy, happy morning routine. 

There are several ways to improve the quality of your slumber, and help you to feel awake more readily when you wake up. These include…

2. Practice mindfulness and relaxation early in the day

A healthy mindfulness habit will elevate your morning routine. The more relaxed you are, the better you'll feel—after all, feeling stressed isn't the best way to start your day. 

Stress directly affects energy, and it can be challenging to get motivated if you're feeling anxious or worried when you wake up. 

If you have a busy day ahead, plan it out the day before, making sure you leave as much time as possible between each item on your to-do list. 

Stress can cause several health issues and has been shown (1) to cause disruptive sleep patterns, which result in low energy the next day, 

If you’ve got a lot on your mind, it’s a good idea to put your thoughts in writing. Writing things down helps as it saves you the stress of having to memorise everything, and once it's all in black and white, the chances are you'll feel like a weight has been lifted. And if you tie up loose ends before you sleep, you won't start the next day on the back foot.

Yoga and meditation are other great ways to help re-energise you and relax. The more relaxed you are, the more energy you'll save, so try to find something you enjoy each day that will take you out of your comfort zone.

3. Eat a balanced breakfast each morning

Breakfast is often described as the most important meal of the day, and for good reason. Getting into the routine of eating a healthy breakfast in the morning can make a massive difference to your energy.

Eating a protein and carb-rich breakfast (2) is a great way to start the day. If it's packed with protein, healthy fats, wholegrain and high-fibre foods, you'll get a sustained energy release throughout the day and hit the ground running. 

Foods which are rich in essential nutrients like calcium, iron, B vitamins, and fibre can help replenish energy and nutrient stores in the body.

Your choice of morning drink is important too. Try to avoid sugary drinks. Although they'll give you an energy boost, it'll be temporary, and you'll likely have a slump soon after.

4. Take time to hydrate when you wake up

It's essential to drink water to keep your energy. Get into the habit of drinking water and rehydrating your body when you wake up, and you'll reap the benefits. 

These include improved energy, digestion and skin health, and it will help prevent dehydration and fatigue. 

Sugary drinks might give you an initial energy spike, but water will keep your energy consistent (4). Keeping hydrated throughout the morning will help keep you balanced and ready for action.

5. Exercise outdoors whenever possible

If you can get outdoors in the fresh air to exercise in the morning, you’ll boost your energy levels in a big way.

Adding a little al fresco movement as part of your routine will most likely depend on the weather—but if you can get outside—do. 

Getting that extra dose of vitamin D will help with stress reduction, improve your mood, and give you that added stimulation to help you relax and reserve energy. 

Being exposed to nature can help you enjoy your exercise more, leading to a more productive workout. If you combine this exercise with positive affirmations, you can further reap the benefits.

Being outdoors can give you added mental stimulation, which will help to improve your mood. 

This effect can cause an additional adrenaline rush, which can help to keep your energy up. If you want to be more efficient with your energy stores, exercise outdoors whenever possible.

6. Take a Multivitamin each morning

Research (5) has shown that a deficiency in certain vitamins can lead to fatigue. The prime source of your vitamin intake should come from a balanced diet, but supplementing with a multivitamin will ensure you're adequately topped up.

 B vitamins play a powerful role in producing energy. Let’s take a look at the main players…

7. Organise your day

There’s a lot to be said for planning out your day ahead, and even setting a goal or two while you’re at it.

Adding some ‘decluttering tasks’ to your list will also help to relax your mind—and help you to reserve energy levels which might otherwise be depleted through stress. 

Plan your meals, your jobs, and your meetings and set aside some “you” time to relax and do something you enjoy.

8. Use a supplement to boost your morning energy levels

We’ve already discussed the pros of taking a multivitamin to help top up your energy, but there are other supplements you should seriously consider too. Those which should help to give you a morning energy boost include-

Electrolytes

Electrolytes like magnesium, potassium and calcium are important for ATP (6) production (adenosine triphosphate), which is the source of energy for use and storage. It plays an essential role in energy production.

BCAAs

Branched-chain amino acids are perfect for boosting energy and also helping you to recover from exercise. When your glucose levels are low, BCAA’s (7) act as a reserve energy source and will help to pick you up when you’re feeling fatigued.

Supergreens

Supergreens are a pure source of essential nutrients and high nutritional content, which can not only support your energy levels, but also your overall health. They’re the perfect blend of vitamins, minerals, and antioxidants, which will help to give you that good morning feel. 

Nootropics

When we think about energy, we’re likely to concentrate on the idea of the physical rather than the mental—but your cognitive health is important when it comes to feeling energised. 

Nootropics are cognitive enhancers, which can help to improve your mood, mental energy, creativity, and motivation.

Setting the best morning routine: A Smart summary…

Getting into a healthy daily morning routine, and practising self-care is important if you want to feel energetic first thing in the morning. 

Make sure you drink water, eat a healthy breakfast, and get at least seven hours of sleep if you want to boost your early-morning energy levels and have a super productive day. 

Supplementing with essential vitamins and minerals is a good idea as it will help to fill in any gaps you might have in that department. 

If your morning ritual can include outdoor activity, it will help to set a positive tone for the day, and help to relieve stress. 

Oh, and if you can cut out or cut down on things which are bad for your health, like smoking and alcohol—your morning routine as well as your general wellbeing, will improve no end.

Even changing just one habit for the better can help you feel more energised in the morning. But if you can take up a few of our morning routine ideas, you will improve your all-around health. You’ve got this.

Sources

Smart Protein is committed to sourcing only the best and scientifically-based research in our articles.

1. Ncbi:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096198/

2. Harvard Health:

https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast

3. Franciscan Health: 

https://www.franciscanhealth.org/community/blog/hydration-helps-your-health

4. Ncbi:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

5. Ncbi:

https://www.ncbi.nlm.nih.gov/books/NBK553175/

7. Health Line:

https://www.healthline.com/nutrition/when-to-take-bcaa#bca-as