16 Things You Should Never, Ever Do Right After Waking Up
Everyone has their morning routine — some go for a jog while others read a good book. Healthy morning habits have a positive impact on your physical and mental wellness. They also help increase your productivity, boost your energy, and increase your focus.
However, several unhealthy habits and distractions can set off your day the wrong way. Pinpointing and overcoming them can help you jumpstart a great day ahead.
In this list, we collected the things you should never do right after you wake up.
1. Hit the Snooze Button
If you hit the snooze button, you disrupt your sleep cycle, particularly the stages of your REM sleep. It’s the latter part of your sleep cycle and a restorative sleep state.
Also, hitting the snooze button causes a “fight or flight” response in your body and thus raises your blood pressure and heartbeat. You will more likely wake up dazed than energized.
2. Scroll Through Social Media
When you wake up in the morning, your brain shifts from a deep sleep state to a daydream state. Then, it relaxes before becoming more alert.
However, by getting into the digital world right after waking up, you skip these important stages. It can overload your brain with stress and information, which can mean you feel more distracted and less focused throughout the day.
3. Check Your Email
In the U.S., 40% of workers start their day by checking their email. However, beginning your day by checking your email shifts you into reactive mode. It may hinder your productivity and negatively impact your well-being.
On the other hand, with proactive work, you set the tone and pay attention to your top priorities. Proactive habits help with your critical thinking and problem-solving.
4. Stay Curled Up
The fetal position is perhaps the most popular position for sleeping. However, it unevenly distributes your body weight. As a result, it can lead to back pain and sore joints.
To avoid starting your day on the wrong foot, try stretching first thing when you wake up. Stretching in bed helps with mobility, loosens muscles, increases alertness, and decreases your risk of injury.
5. Keep Your Room Dark
It’s tempting to keep the lights off and stay in the quiet darkness of your room when you’re waking up. However, a dark room signals to your body that it is still nighttime and thus increases your sleepiness.
Open your curtains and windows and let some natural light and air in. Daylight helps regulate your body clock and increase your alertness.
6. Stand Up Out of Bed Too Quickly
When you stand from a lying position, blood rushes to your legs. Because there is less blood flowing back to your heart, your blood pressure can drop.
This can make you feel a little lightheaded and dizzy. As a precaution, sit up slowly and take a few seconds to pause before you get up entirely.
7. Keep Your Bed Unmade
Making your bed is more than just a morning chore or about keeping your room in order. It could be a way of beginning a new day with a clean slate.
It’s a habit that helps you achieve a sense of accomplishment and calmness. It may also encourage organization, improve focus, and foster productivity.
8. Pass Up Hydration
Drinking water in the morning helps you recover from the lack of hydration you had during the night. Moreover, your body absorbs water more quickly on an empty stomach.
Additionally, a glass of water in the morning helps with weight loss and gives your skin a healthier glow. It also boosts your mental performance and improves your mood.
9. Ditch Breakfast
Not eating breakfast may amplify your risk for obesity and hypertension. It may also affect your insulin sensitivity and increase your odds of having diabetes.
In contrast, eating breakfast boosts your energy and concentration. It also helps with weight management and decreases your risk for several health conditions, including heart disease.
10. Eat a Carb-Heavy Breakfast
Refined carbohydrates provide only a short burst of energy and still leave you with a feeling of hunger. They also cause spikes in your blood sugar level and lack nutritional value compared to unrefined carbohydrates. Examples are bagels, croissants, doughnuts, and the like.
Instead, eat a breakfast rich in protein, complex carbohydrates, and healthy fats. Excellent examples include avocados, omelets, and protein smoothies. Also, a low-carb breakfast (e.g. keto pancakes, sugar-free hot chocolate, and shakshuka) can help control blood sugar levels and reduce cravings.
11. Drink Coffee Right Away
Drinking coffee on an empty stomach can stimulate the release of cortisol. This hormone is vital for maintaining your energy. However, an increase in cortisol may raise your blood sugar level and lead to sleep problems and anxiety.
What’s more, your body naturally releases cortisol in the morning. Your cortisol level usually peaks around 7 a.m. to 8 a.m. Thus, for most people, the best time to drink coffee is after your breakfast, from 9:30 a.m. to 11 a.m.
12. Skip Tooth Brushing
The level of bacteria in your mouth is at its peak upon waking up, and this causes the infamous morning breath. Brush your teeth in the morning to get rid of it before you start work.
Bacteria in your mouth release acids that wear down the protective enamel on your teeth and increase your risk for cavities. Brushing your teeth removes this bacteria. Additionally, it jumpstarts saliva production, another protective force for your teeth.
13. Neglect Exercise
Physical activity boosts your metabolism and releases happy hormones. Twenty minutes of exercise lifts your mood for the next 12 hours.
Exercise also helps improve your attention and promote mental clarity. It helps avoid distractions and establish a healthy mindset. It brings you a sense of accomplishment and a rejuvenated feeling.
14. Do What You Could Have Done the Night Before
Instead of picking out your outfit or packing your lunch in the morning, do it the night before. List your tasks for tomorrow and plan the next day at night so you do not have to in the morning.
By planning your day the night before, you are freeing up some extra time in the morning and setting yourself up for success. It will help you reduce stress in the morning and jumpstart your day.
15. Negative Self-Talk
How you spend your morning, from the thoughts you think to the words you say, can either make or break your day. Dwelling on negative things about yourself is not a great way to begin your day.
Instead, make some positive self-affirmations. Examples are “I am a strong person,” “I accept myself for who I am,” “My mistakes do not define me,” and the list goes on.
16. Complain
Complaining about the weather, work, or anything else decreases the size of your hippocampus and, thus, affects your cognitive function. It negatively impacts your critical thinking, decision-making, and problem-solving throughout the day.
On the contrary, gratitude helps relieve stress, lessen anxiety and depression, and support heart health. It also helps boost your self-esteem and can enhance your mood.
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