Start your day right: How your morning routine impacts your health

As many as 82% of people have a specific morning routine that they stick to and research shows that morning routines can be beneficial in a range of different ways. A disrupted morning routine can lead to mood changes, fatigue and lack of engagement. 

Here’s why morning routines are important and how to create the perfect routine to start your day right.

How your morning routine influences your day

You might not give much thought to your morning routine but research shows that it can actually have a big impact on your day. 

It all starts as soon as you wake up. Research shows that self-awakening, when you’re able to wake up naturally at a certain time without the use of an alarm, can improve your alertness and increase response times.

Your physical activity and food choices can also make a difference to your morning. A study conducted by Northumbria University found that women who ate a small breakfast of cereals before working out experienced increased feelings of relaxation before lunch but more mental fatigue and tension later in the day.

A 2020 study revealed that when morning routines were disrupted, employees experienced more feelings of depletion and less calmness throughout the day. Depletion was associated negatively with work engagement whereas calmness was associated with more engagement.

What makes a good morning routine?

While everyone will have their own ideas about what makes the perfect morning routine, there are some factors that can influence how effective your morning routine is. 

If you want to establish healthy habits, there are some things you should consider adding to your morning routine, including:

Waking up at the same time every day

Research shows that sleep regularity - how consistent your bedtime and wake up time are - can influence your body. This is linked to your circadian rhythm, which determines different processes in the body such as hormone release and metabolic function. 

Sticking to a regular sleep and wake schedule can help to improve your mood and even impact your work and academic performance.

Eating breakfast

Regularly skipping breakfast can also influence your circadian rhythm and may lead to weight gain. Studies suggest that skipping breakfast could also increase your risk of metabolic syndrome, heart disease and diabetes, so it’s worth making sure you include a small meal in your morning routine!

Doing exercise

A large body of research shows that exercise timing can also impact your circadian rhythm and have an effect on your athletic performance. There is evidence that the time you exercise during the day can affect your energy intake and weight management. 

According to research, adding exercise to your morning routine could help you to maintain a healthy weight, while also increasing the amount of exercise you do each week. This is especially important for people who are overweight or obese.

Why morning routines are important for health

There has recently been a huge surge in interest in productivity and healthy habits, including morning routines. Research shows that a morning routine can be beneficial for your health in a range of different ways. At the same time, disruption to your routine could influence your mood and your energy levels.