Early morning is the most important time of day. Your habits right after waking up will determine your energy for the entire day.
In a recent social media post, expert Deepsikha Jain, a master's degree holder in nutrition from the UK, emphasized seven things you need to do within the first two hours of waking up to have optimal energy levels. She advocates waking up at a consistent time, drinking warm water immediately upon waking, exercising, then having a nutritious breakfast, and adding a cup of coffee.
In particular, there are two essential things that many people often overlook: exposure to sunlight to enhance natural alertness and deep breathing or meditation to stabilize the nervous system, according to the Indian Express.
Getting some morning sun and taking deep breaths are great for overall health. Photo: AI
Exposure to morning sunlight helps regulate circadian rhythms and activate essential biological processes. Benefits include increased vitamin D production, improved sleep quality, enhanced cardiovascular health, lower blood pressure, increased energy levels and metabolism, strengthened immune system, and improved mood.
Deep breathing and meditation in the morning help reduce cortisol (the stress hormone), lower blood pressure, and increase oxygen flow, improving mental clarity and boosting immune function. Doing this in the morning creates a calm, focused mood for the entire day.
The detailed schedule recommended by expert Deepsikha is as follows:
Wake up at the same time every day. Make sure you wake up at the same time consistently.
Drink a glass of water (within 5 minutes). This helps awaken the body and microorganisms, improving bowel motility and the digestive system.
Exercise (1 hour). Morning exercise is absolutely essential.
Breathing exercises and meditation (15 minutes). After an hour of exercise, practice breathing exercises and meditation. This helps regulate your nervous system.
Eat breakfast . Consume a breakfast that is moderate in fiber and high in protein. This habit helps balance blood sugar levels and control body fat.
Sip a cup of coffee (for 15 minutes). This helps improve cortisol levels and alertness.
Get some morning sun exposure (for 15 minutes). Around 7-8 a.m. is the most powerful time of day. Sun exposure increases cortisol levels, helping you feel more energetic throughout the day, according to Indian Express.