A good morning routine gets your day off to the right start. But when the mornings get colder and darker, you might find that what got you jumping out of bed in the spring and summer doesn’t quite cut it once fall rolls around. Don’t worry, we’ve got tips for building a fall morning routine that’ll give you an energy boost for those darker mornings.
Fall wellness tips and mood-boosting habits
Consider incorporating some of these strategies for getting the most out of your fall and winter days.
Be ready for a great morning
A great day actually starts the night before. Set out your clothes, know what your meals will be and have what you need on hand before going to bed. Make sure to go to bed early enough to get about 8 hours of sleep.
Wake up gradually
Since the sun gets a later start in the fall months, consider waking up with a sunrise alarm clock. It’s a gentler way to start you day and it may make it easier to get out from under those covers.
Hydrate
Start your day with a large glass of water and then treat yourself to a steaming cup of hot coffee or tea.
Eat a warm breakfast
Swap out your morning smoothies for a warm bowl of oatmeal or a veggie-loaded omelet.
Breathe in some fresh air
Going outside, even for a couple of minutes, to breathe fresh air and (hopefully) bask in the sunshine can really get you energized.
Revamp your workout
Give “cozy cardio” a try. Cozy cardio is basically the opposite of the “no pain, no gain” mentality. You wear comfy clothes in a comfy environment and move your body in a way that’s — you guessed it — comfortable. You can do gentle activities, such as stretching or walking on a treadmill, while listening to good music or watching your favorite show.
Get your vitamin D
It’s common for vitamin D levels to drop in the dreary months. Symptoms of low vitamin D can include fatigue, pain and even hair loss. Make sure to eat foods high in D, including fatty fish, egg yolks and cheese. Consider a supplement if you need more support.
Have good scents
Diffuse essential oils to boost your mood and energy. Peppermint, cinnamon, citrus and rosemary are all good choices.
Listen to upbeat music
Upbeat music causes a release of dopamine, the “pleasure/rewards hormone.” It can make you feel happy and energized.
Use morning light therapy
Light therapy lamps are shown to support the circadian rhythm (our body’s natural sleep/wake cycle), increase serotonin (our “happy hormone”) and regulate melatonin (our “sleepy hormone”). All of this can equal more energy, better mood and better sleep after only a few days of use.
Tips: Look for a light that uses a 10,000-lux bulb and that filters out most or all UV light. Use it as close to waking up as possible. Be sure to follow the directions that come with your light.
Warning: People who are taking medication that makes them sensitive to light or who have an underlying health condition, such as lupus or bipolar disorder, should check with their doctor before starting light therapy.
While you’re working on your morning routine, mix in a few of our favorite wellness podcasts. Turn your morning energy into all-day stamina with their tips and tricks.
