We all have a morning routine. The questions to ask though are did you create your morning routine on purpose and is it supporting you. I’m a creature of habit and always looking for ways to feel better, improve my health, and have more energy. Long before the idea of a morning routine was all the rage, I was figuring out the best way to start my day. If you need some inspiration for creating a morning routine of your own, check out mine.

A Great Day Starts the Night Before

You probably didn’t realize your morning routine starts in the evening (just like your sleep hygiene starts in the morning, but more on that later!). If you want to wake up early and have a great day, you have to get to bed on time. And in order to do that, you have to wrap things up and start winding down. A good guideline to follow is the 3-2-1 Rule: Stop eating 3 hours before bed (modern science and Ayurveda agree!), stop working 2 hours before bed, and stop looking at screens 1 hour before bed. This last hour is time to prep for the next day (supplements, water bottle, clothes, food, etc) and get ready for bed.

Around 8 p.m. (2 hours before lights out), the sleep hormone melatonin starts to increase. Bright lights, blue light, exercise, and eating too late all impair the natural onset of melatonin and disrupt sleep. I wrap up my day by writing tomorrow’s schedule and to-do list in my planner. I stop eating between 6:30 and 7:30 p.m.  I stream a comedy or something not too stressful or stimulating. And I wear blue light blocking glasses. I dim the overhead kitchen light with a dimmer switch and I have amber motion-detecting nightlights in the bathrooms. Nighttime is also perfect for stretching (static stretches) and self-myofascial release with a foam roller, LAX ball, or other tools. And most importantly, my phone gets charged outside of the bedroom. Ideally, I’m in bed no later than 9:30 p.m. for a bit of reading (nothing stressful or business-related) before lights out by 10 p.m.

Not a Morning Person

I get up early, but I’ve never jumped out of bed full of energy. I’m more of a slow starter. I’m usually up around 6 a.m. even without an alarm, which is how you know you’re aligned with your body’s clock. On the days I need to set an alarm, I use a sunrise alarm clock to gradually wake up. I shuffle off to the bathroom and coax myself to wakefulness by getting physically ready for the day. I brush my teeth, scrape my tongue, wash my face, moisturize, and sometimes I use a cold jade roller to de-puff. I finish getting ready and hydrate with 8 oz of water and take B vitamins.

Morning Meditation

It’s time to hit the cushion. My current meditation and breath work practice is an active one. I start with the 6-minute version of the Kirtan Kriya (Sat Ta Na Ma). Then 3-5 rounds (of 30 breaths) of Kapalabhati, Skull Shining Breath (which is technically a Kriya and not a pranayama) while using Ushas Mudra for energy and creativity. I finish waking up my energy with Lauren Walker’s 4 Thumps (from Energy Medicine Yoga).

Skies Before Screens (sort of)

I do use my phone for sadhana, following along with the Kirtan Kriya on YouTube then listening to a mantra, Ong Namo Guru Dev Namo, on Spotify. But only after my morning sadhana do I check messages and emails. I usually share a story but resist the temptation to scroll. And by now Penny, my dog, is awake and ready for our walk. At 7:15ish we head out for a 35-minute morning walk no matter the season. A morning walk and sunlight in your eyes is one of the best ways to support your circadian rhythm and ensure better sleep at night. Even before we adopted Penny, I walked every morning for the mental health benefits.

And Now the Day Begins

When we get home, it’s breakfast time for Penny. I have a cup of decaf, tackle a chore, or finish prepping for the day. I have a high-protein breakfast at 8:30 a.m. and most days it’s off to the gym for a workout or a yoga class. Except for the 2 days I have morning small group training sessions at Fusion. Those days I head to the gym after that. That takes me to my post-workout smoothie and on to my work day and online group training sessions and classes.

Your Body Doesn’t Know the Difference Between Wednesday and Saturday

Even though I’m not working most weekends, I follow this morning routine 7 days a week. It’s best to stay on the same sleeping, eating, and workout schedule every day to support your body’s 24-hour circadian rhythm. If you have a pet you know this: Animals keep the same schedule 7 days a week. And so should we!

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