Live - September 28, 2018

Revitalizing Your Morning Routine

Warm summer nights are beginning to fade, with the prospect of crisp autumn evenings coming quickly on the heels of September. It’s time to turn in beach days with the family for daily 6 a.m. wake-up calls and “Back to School” rallies.

It can be hard to transition to everyday routines, especially after four solid months of fun in the sun. As we focus on settling back into our more scheduled lives, we can use this time to make a fresh start. But how do we do that when it’s so hard to drag ourselves out of that warm bed every morning?

With just a few intentional lifestyle changes, you can revitalize your morning routine and be prepared mentally and physically for the long day ahead.



Revitalizing your morning regiment isn’t complete without reconsidering your sleeping patterns. Lucky for you, MAED already has some great tips to follow to get a refreshing night of sleep.

Studies indicate that seven to nine hours for most adults is the amount needed to lead a healthy lifestyle. Too much or too little sleep has been linked to depression, cognitive impairment, and higher all-cause mortality.

If you struggle with hitting the sweet sleep spot, consider adjusting your sleep routine to enrich those bedtime hours. Putting your electronics away when it’s time for lights out, limiting your caloric intake before bedtime, and reducing stress by making your sleep surroundings comfortable are all ways to fight insomnia and pave the way for a fresh morning routine.

Maintain consistency! Going to bed and waking up at similar times every day can be difficult, but that regularity can help your body follow its natural circadian rhythm and, overall, improve your sleep quality.

Proper Nutrition

We have all probably heard the adage that eating late at night is bad for you because you don’t burn those calories, but the truth is, your body is burning calories 24/7.

Eating high-calorie food or snacks late at night can, however, affect how you sleep, and poor sleep is not the key to revitalization. Nutritionist Jaime Mass, M.S., R.D., L.D./N., says in Women’s Health Magazine that after sleeping poorly, people then tend to overeat the following day to try to make up for those lowered energy levels.

Satisfy those evening munchies with a low-calorie, healthier option like fruit or yogurt.

So you’ve gotten a satisfying night of sleep and you wake up the next morning feeling ready for the day. How do we keep that good feeling going?

We call it breakfast because every morning, we are “breaking” our nightly fast (sleep). Experts agree we should be handling this meal with care as it is arguably the most important part of your day.

How do we do that? First, make it the biggest meal. This doesn’t mean you should gorge yourself, but that also doesn’t mean grabbing a bagel on the way to work suffices. Eat enough to fuel your morning routine and continue to be fueled for the next few hours.

Second, think about the type of breakfast foods you are eating. This goes not only for you but for the rest of your family, as well. It’s easy to put cereal on the table and call it a day, but if you truly want to re-energize your morning routine, avoid the easy carbs and sugary foods. The afternoon “crash” or “slump” is real for all ages.

Studies have found that making these lifestyle changes not only gives you the energy you need to get through the day, but can also help to reduce cravings, maintain a healthy weight, promote a healthy heart, and manage Type 2 diabetes.

Satisfy those evening munchies with a low-calorie, healthier option like fruit or yogurt.

Third, monitor your caffeine intake. Coffee can either be a delicious wake-up or, if consumed at the wrong time, place added stress on your energy levels. Check out our most recent article on how coffee could be affecting your morning routine.

Stock up on protein! Protein helps you feel fuller for longer and stabilizes glucose levels, helping you kick off a healthier, happier life first thing in the morning.

So you’ve gotten a great night of sleep and a healthy breakfast — now what? Before you leave the house, there’s one more box you can check off your list to ensure you and your family will have a great start to your day.

Multivitamins and nutritional supplements can be a great way to maintain gut health and keep you replenished in nutrients you may be lacking. Vitamin B12 is a natural energy booster and derived from animals, so if you eat a vegetarian, vegan, or low-meat diet, you may need to up your B12 intake.

Visit your local clinic or nutritionist to see if you should be making B12 part of your morning routine!

As the days grow shorter and the nights grow longer, consider resetting the calendar and breathing new air into your A.M. schedule. Don’t wait until the New Year to set those resolutions and revamp your morning rhythm.


Bekka Wiedenmeyer is a freelance journalist with a bachelor’s degree in journalism. Based in New York City, she is excited to share her passion for health and lifestyle with readers through MAED as she works toward her ultimate goal of discovering NYC’s most perfect latte.

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