morning routine By Alane Stieglitz, ND, CNC

Successful people have a very similar daily morning routine. Are you a get-up and jump out of bed person or sleep and snooze as late as you can person? 

1. Waking up before your alarm goes off is a very healthy morning routine. If you can do this, you are waking up “naturally” every day.  Go to bed a the same time every night so that you can create a rock-star sleep habit. Avoid waking up to a blaring siren alarm. This sudden, loud noise produces the stress hormone cortisol. It is always best to wake up gently and naturally. 

Please don’t laugh, but I set my alarm for 7:45 each morning, and I tend to wake up at 7:30 on my own. I giggle most mornings and say, well, I guess I did not need to buy that alarm clock. And in my house, we all go to bed by 10 pm; even the dogs go into their crates when I turn out the lights. And electronics are off by 8 pm, so the blue light effects do not mess with our sleep. 

2. Plan your day. Know what you are going to wear and review your calendar the night before. Let your subconscious work for you, solving your problems tomorrow while you sleep! Before I go to sleep, I like to plan for an easy morning routine. I take out my clothes for the morning, take out my AM vitamins, put a fresh towel by the shower and take out my favorite ketones and protein powder, so I am ready to go in the morning. I find it helpful to know where my dog’s leash is and poo bags, so taking him out is quick and easy. 

3. Stick to your nutritional plan for the week. If you have prepped your meals on Sunday, lunch is one less choice to make during the day. Fewer spontaneous choices on what you eat allow you to use your brain and willpower on more important things.

Pack your snacks and make it easier to reach your health goals. Planning your meal routine for seven days is very helpful to have a healthy and easy week. 

4. Move! Get your body moving each day for 30 minutes. Take the dogs for a walk or bike ride with the family. Resistance training three times a week is beneficial for most. The goal is to get moving every day to increase your endorphins. One of the health benefits of having a big dog as I do is he needs to exercise, and thus I get plenty too. We go for 2, 30-minute walks per day, and I also do 50 squats every day and ride an exercise bike on days I cannot walk due to bad weather. I feel so good starting my day off with a brisk 30-minute walk. It has become a natural part of my morning routine. 

5. Stay flexible. Create a daily morning routine that gives you purpose, direction, and a sense of accomplishment as you start your day. The goal of the daily morning routine is to do things that set you up for success.


wake up naturally 

pray and script on what blessings I am appreciative of and changes I would like to see for my loved ones or me 

Say good morning to my dog, and we go for a nice, long walk outside 

I feed my dog and pour myself a healthy glass of ketones to start waking me up more, and I make a protein drink loaded with healthy greens for my first meal of the new day. 

After these few things are done, then I check my emails and start my workday. 

Many people who don’t have a good morning routine suffer from:

Stress: No morning routine often means having the constant worry of “when will I get it all done.”

Poor sleep. Without a daily morning routine, you may find yourself playing catch-up with yesterday’s to-do list. If you are always behind on your to-do list, you’re likely also staying awake worrying about what didn’t get done. 

Poor eating. Unhealthy diets (like eating lots of fast food) become the norm if there isn’t time for grocery shopping.

Poor physical condition. Working out usually requires some morning routine planning.

Ineffective use of time. Often, no morning routine means you run out of time, leaving things undone and not making the most of your time.

I like having a morning routine because not only does it instill a sense of purpose, peace, and ritual in my day, but it ensures that I’m getting certain things done every morning … namely, my goals. -Leo Babauta

Reducing stress can reduce your cortisol levels and manage your adrenals; a simple cortisol test can determine your baseline. Your cortisol should be highest in the morning and drop slightly as your day goes on. Cortisol should be lowest at nighttime to allow you to get a good night’s sleep.

A healthy morning routine can help lower the stress response, so you feel fantastic and less stressed. 

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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.