The early morning wake-up movement has been around since the 80s, but more recently the Tik-Tok trend has gone viral, coining the term “five-to-nine before the nine-to-five.” Business leaders, professional athletes, and wellness enthusiasts boast about the benefits. From enhanced mental health and concentration to improved sleep and better overall well-being, the 5:00 a.m. club can benefit almost everyone. But why?
Your body has a natural 24-hour clock, called your circadian rhythm, and allows for your body to operate on a healthy wake-sleep cycle. It also has effects on other systems including your digestive system, body temperature and hormones. This circadian rhythm is set by your brain, but outside forces can have an effect. One of those forces is light and darkness exposure. For example, when your eyes are exposed to light, cells send a message to your brain that it can stop producing melatonin (a hormone that helps you sleep). So, in theory, if we wake up with the sun and go to sleep with the sun, our circadian rhythm would work optimally, resulting in improved sleep.
To start our day at 5:00 a.m. and reap all the benefits of an early start to the day, we must go to bed earlier. If our goal is to awaken at 5:00 a.m., and we require seven to nine hours of restful sleep, that puts us to bed between 8:00 p.m. – 10:00 p.m. This consistent routine has shown increases in confidence, increased productivity, lower stress and even a more balanced diet.
What should we do with all of our new-found time? Let’s suppose you have previously started your day at 7:00 a.m. getting ready for work, getting your kids ready for school and feeding your pets. Ideally, you now have an extra two hours in the morning to focus on you and your health and wellness.
Here are eight strategies to master your morning and conquer the day:
Breathing exercises. When the alarm goes off, especially when first starting a 5:00 a.m. morning routine, jumping out of bed might be tough. Start your day with a two-minute breathing exercise from the coziness of your bed. Breathe in for four seconds, hold for seven and out for eight. Breathing exercises have been shown to lower blood pressure and promote relaxation. A great way to start the day.
Hydrate. There is not a magic number of glasses of water we should drink each day, as it is relative to your activity level and your diet. We should aim to drink enough water so that our urine is light yellow in colour. Drinking one to three glasses of water first thing in the morning can increase your metabolism and your red blood cell count.
Exercise. Finding the right workout for you in the morning can be fairly dependent on your household. Something that works for your energy level and your family dynamics is important. Hitting the pavement for an early morning run or doing yoga or light stretching can all be beneficial to your routine. It’s about finding what is right for you and staying consistent.
Breakfast. As an integrative nutritionist, I encourage breakfast. While there are some benefits to intermittent fasting, a healthy, nutrient-dense breakfast is a great addition to your morning routine. Oatmeal with walnuts, pumpkin seeds, and blueberries or chia seeds with plant-based milk, topped with fruit and nuts, or scrambled tofu with veggies and a side of avocado will help with balanced energy and improved alertness. Water, then breakfast, then coffee is your best order of intake.
Create a to-do list. With so many things on our plates, it is easy to get overwhelmed and overworked. Writing down a daily to-do list helps prioritize tasks and plan your day.
Positive affirmations. Research shows that positive thinking can rewire your brain. If you start your day with positive intentions, they can change the way you feel about things. Start by taking two minutes from your morning routine and saying silently or out loud:
- Good things are always happening to me.
- I am healthy.
- Good things come easily into my life.
Meal ‘think.’ Many don’t have time (nor really the desire!) to spend half a day doing meal prep each week. But we do have five minutes in the morning to decide what lunch and dinner will be. Sometimes all you need is the idea. Other times it involves checking the pantry for ingredients. Every day is different, but when we have a plan, we are much better set up for a successful, healthy day.
Meditate. Take a few moments to let your blessings catch up to you and silence your mind before the chaos of the day begins. Meditation reduces stress, improves memory, lowers blood pressure and has mental health benefits with regards to anxiety and depression. A few minutes every day can change your life.
Starting a new morning routine doesn’t have to happen overnight. In fact, starting with small and gradual steps will find you the most success. Try to be patient with yourself, yet persistent with your new routine. Celebrate small wins, focus on one day at a time and reflect and adjust as needed. And most of all—make it fun! It may take some time to find your groove, but once you do, you will wish you had started being part of the 5:00 a.m. club long ago.
Struggling to get better sleep? Try these tips:
- Keep your room dark and quiet
- Set the temperature between 18–19°C for optimal comfort
- Avoid screens for at least 45 minutes before bed
- Refrain from checking social media for the first hour
- after waking
- Close your eyes and focus
- on something positive
You may also like: Healthy Habits For A Healthy Heart
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