Health Mistakes You're Making Before 9 a.m.
Simple changes to your routine can improve weight,
energy and stress levels
by Kim Hayes,
, June 5, 2017
Getting the right
start to your day
is about much more than being extra productive at work; it could also benefit your health. Here are five mistakes you might be making every morning.
Before Getting Out of Bed
Mistake 1: Rushing to rise
While some of us want to jump up and attack the day full throttle, a more leisurely approach may be better for your body. By getting out of bed immediately you could strain
your back muscles
, which have been resting in one place all night, Robert Oexman, director of the Sleep to Live Institute, told the
. Before rising, he suggests, bring your knees (one at a time) to your chest to warm up the muscles and get your blood flowing.
Mistake 2: Grabbing your cellphone
When you roll over and grab your cellphone first thing in the morning, you may be adding to
your stress levels
by reminding yourself of deadlines and unanswered emails before you have even stepped out of bed. "When we wake up in the morning and turn our phone over to see a list of notifications — it frames the experience of 'waking up in the morning' around a menu of 'all the things I’ve missed since yesterday,'" Tristan Harris, a former design ethicist for Google, wrote for the online platform
. Additionally, a Future Work Centre survey of nearly 2,000 people in the U.K. found that email notifications are linked to higher feelings of anxiety.
During Your Morning Routine
Mistake 3: Staying in the dark
It can be tempting to leave the blinds drawn and keep your cozy nighttime cocoon for as long as possible. But researchers at Northwestern University's Feinberg School of Medicine found in a 2014 study that
early morning natural light exposure is associated with lower body fat.
This is possibly due to a reset of our body's
, which could boost metabolism. A quick walk outdoors is ideal, but if you're pressed for time, at least open your shades to stream in the morning sun.
Mistake 4: Skipping a glass of water
You’ve been sleeping all night and your body may have become dehydrated, so it is important to refuel with a serving of water first thing.
also helps to aid digestion and metabolism, Angela Lemond, national spokesperson for the Academy of Nutrition and Dietetics, told
recently. "It also helps with moving the lower bowels for regularity in the mornings," she says.
Before Leaving the House
Mistake 5: Skipping breakfast
Consuming more calories earlier in the day may reduce the
odds of a heart attack
, stroke or other circulatory system problems, according to the American Heart Association. And don’t forget to include proteins with every meal, including breakfast, as they are linked to having less body fat and other health benefits.
, cottage cheese and hard-boiled eggs are all good sources of breakfast protein.
Try to avoid hitting that snooze alarm.
While we slumber, our brain runs through five stages of sleep that last 90 minutes each.
When you fall asleep after hitting the snooze button, "you're setting yourself up for another sleep cycle that you have no chance of finishing," Robert S. Rosenberg, medical director of Arizona's Sleep Disorders Center of Prescott Valley, told
. Instead, set your alarm for the actual time you need to get up so that you are not disrupting your sleep rhythms.