Goodwin says — make a plan. It doesn’t need to be a minute-by-minute itinerary, but it should map out the major tasks or things you want to accomplish the next day — and how you want to spend the first few hours of the day.
those 10 extra minutes of shuteye tend to be low-quality, light sleep since it’s not long enough for your body to make it through another sleep cycle (which tends to take around 90 minutes).
Goel says. A glass or two of H2O first thing helps replenish your body’s hydration stores. It also starts your metabolism on the right foot (since the body relies on water to keep all your digestive processes running smoothly).
Goodwin says. Some people might not necessarily feel an energy boost from meditating, but because it helps us to think more effectively and efficiently, it should make for a much more productive day.
Muster the energy to start sweating first thing and it will reward you. Exercise releases endorphins — chemicals produced in the brain that help minimize pain and discomfort and increase wellbeing (essentially the body’s own painkillers)
Getting sunlight first thing in the morning tells your body clock it’s time to start the day, Goel explains. There’s an entire field of research (chronobiology) that shows light is what triggers the body to stop producing melatonin, the hormone that tells the body to sleep, and be more alert.
Goel says. There’s a lot of data to show it really does help most people feel more alert and less groggy, she says. And while a coffee habit can get a bad rap, there’s also a lot of research that shows drinking it (in moderation!) actually has some health benefits, too.
Our metabolism works better earlier in the day, Goel explains. That means that the body is better able to turn the calories you eat into energy that you can use in the morning, she says. (Recent research from her team backs this up, showing that eating bigger meals later in the day was linked to more weight gain and higher cholesterol
Being with people you like and love can serve up a big boost to our mood and energy levels, Goodwin says. (Just keep in mind that stressful interactions with family and friends do the opposite