Rise and shine: ways to get your morning off to the right start

Whether you’re naturally an early bird or a night owl, try these energising morning rituals

Photo of a young woman waking up happy with a morning stretch.

Research has found that mornings are when people generally feel their best and report the greatest feelings of wellbeing.

Researchers analysed data from more than 49,000 adults as part of a University College London (UCL) social study, which tracked participants from March 2020 to March 2022.

Participants answered questions such as: “In the past week, how happy did you feel?”, “How satisfied have you been with your life?”, and “To what extent have you felt the things you are doing in your life are worthwhile?” 

Published in BMJ Mental Health journal, the findings revealed that people generally woke up “feeling best” but, by midnight, they were “feeling worst”.

The researchers suggested that this shift in mood may be linked to physiological changes associated with the body clock.

“For example, cortisol (a hormone that regulates mood, motivation and fear) peaks shortly after waking and reaches its lowest levels around bedtime,” commented the researchers.

The findings also reinforced that people tend to feel happier in the summer compared to the winter months. So, how can we overcome winter’s impact on our mood? 

Here are eight simple habits to incorporate into your morning routine to boost your wellbeing, whatever the weather:

“When you hit snooze, you disrupt your sleep cycle, which can lead to grogginess,” says E M Austen, author of Smarter, 10 Lessons For A More Productive And Less Stressed Life. 

1. Don’t hit snooze

“When you hit snooze, you disrupt your sleep cycle, which can lead to grogginess,” says E M Austen, author of Smarter, 10 Lessons For A More Productive And Less Stressed Life. 

“Instead, place your alarm out of reach to encourage yourself to get out of bed immediately.

“You could also set your alarm for the latest possible time you need to rise, allowing yourself to wake up feeling more refreshed. This minor adjustment can transform your mornings and set a more energised tone for the day ahead.”

2. Open the curtains

When light hits the optic nerve, it activates the body’s cortisol arousal systems, says Kristen Willeumier, a neuroscientist and the author of Biohack Your Brain: How to Boost Cognitive Health, Performance, and Power.

Exposing the optic nerve to light switches on the brain and keeps you alert, she says 

So, as soon as you get out of bed, open your curtains or blinds and let the daylight in.

3. Try mindfulness

“Find a quiet space, close your eyes, and spend five to 10 minutes in meditation or mindfulness,” recommends Nicci Roscoe, holistic health practitioner and author of Micro Meditation: Moments Of Calm For A Happier, Healthier Life.

“Focus on your breath or follow a short guided meditation. This is the time to just be present and calm your mind before you dive into the day’s tasks.”

“Try listening to a funny podcast as you’re getting ready, sometimes all we need is a good old chuckle to help us feel happier.”

4. Take a laughter break

“If you are feeling low, laughter is a brilliant tonic,” says personal trainer Sarah Campus. 

“Try listening to a funny podcast as you’re getting ready, sometimes all we need is a good old chuckle to help us feel happier.”

5. Start your day with a protein-rich breakfast

Fuel body and your mind. “I recommend eggs, avocado, seeds, tomato and spinach on rye toast first thing,” advises Chloe Thomas, personal trainer, and nutrition and mindset coach. “If you reach for sugary and starchy cereals you will get a sugar slump and crash later that morning.

“The cleaner you eat, the better you feel, so take the time to enjoy your food.”

“Starting the day with a cultural ritual, such as listening to music, engaging in mindful sketching or reading poetry, fosters a sense of identity, continuity and joy,” suggests Jody Findlay, founder of Mindseta. 

6. Integrate arts, culture and heritage into morning rituals

“Starting the day with a cultural ritual, such as listening to music, engaging in mindful sketching or reading poetry, fosters a sense of identity, continuity and joy,” suggests Jody Findlay, founder of Mindseta. 

“Research has highlighted that engaging with the arts — whether through music, storytelling or creative expression — improves mental and physical health, reducing stress and increasing emotional resilience.”

7. Have a little morning dance

“Dance is amazing as a form of cardio, but it’s also brilliant to raise the endorphins and serotonin that make us happy,” says personal trainer Dominika Blonska. “Pop on tunes that make you feel happy and dance like no one is watching.

“The more you can shake the stagnancy out of your body, the more the happy hormones will flow. You do not have to be any good, don’t overthink it… just move!”

“Did you know that smiling can trick your brain into happiness? The act of smiling activates pathways in your brain that influence your emotional state,” says Alison Goolnik, an integrative psychotherapist.

8. Smile in the mirror

So simple, yet so effective.

“Did you know that smiling can trick your brain into happiness? The act of smiling activates pathways in your brain that influence your emotional state,” says Alison Goolnik, an integrative psychotherapist.

“So, try smiling at yourself in the mirror, smile at your colleagues and family and see how it makes you feel.”