Soothing morning rituals can make climbing out of bed just a little easier
Morning should be a time of renewed hope, when everything is still possible. Instead, many of us just burrow deeper under the blankets when the alarm jingles, hoping to avoid the day until we finally force ourselves to abandon those deep, soft pillows and fumble for our slippers.
As the days get shorter and darker, and winter settles around us, the added burden of cold can make an already-difficult phase of the day that much more unpalatable. In some cultures and healing traditions, mornings are an important time for tending to our selves, and engaging in activities that support our wellbeing. Rather than stumble into the new day exhausted and already stressed, you can make the decision to move into the morning with awareness and intention.
If you’re already thinking that might be easier said than done,Vanessa Lee, BSc, ND, a doctor of naturopathic medicine based in Toronto, has some tips that can help.
Light & Circadian Rhythms
“Many processes of the body follow a 24-hour cycle of ebb and flow known as the Circadian Rhythm,” explains Lee, “which is influenced by the dark and light cycles of the day. Alarm clocks that gradually brighten as the pre-set wake-up time approaches mimic the natural sunrise, easing the body’s biological clock into the transition between sleeping and waking. It’s also advisable to have a gradual wake-up (whether it be by light or sound that gradually gets louder), rather than a sudden alarm that jars you out of the deeper sleep that often accompanies dark mornings. This can reduce the risk of waking up on the wrong side of the bed.” In addition, suggests Lee, using a full-spectrum lamp or light bulb for 30 to 90 minutes in the morning with your eyes open, but not staring into the lamp mimics sunlight exposure, and can help regulate hormones, including melatonin. “Studies have shown,” continues Lee, “that inadequate exposure to sunlight can increase symptoms such as fatigue and varying degrees of SAD (Seasonal Affective Disorder) during the dark winter months.”
For another gentle wake-up option, Now & Zen makes beautiful clocks that bring you to wakefulness with a series of chimes that grow progressively more frequent until you switch it off. The beautiful tones mimic the sound of Tibetan bells.
Deep Breathing
“Doing a few deep breaths before getting out of bed can help center the mind and start the day on a relaxed note,” says Lee. “Focus on deep breaths that push the abdomen outwards with each inhale, and concentrate on breathing deeply and slowly. A simple guideline is to inhale for a slow count of four, and then exhale for a slow count of eight, gradually extending these counts as skills improve with practice. From ten to one hundred deep breaths per day are recommended.”
Supplement and Soothe
Do you have a coffeemaker set to deliver as soon as you find your way to the kitchen? You might be contributing to your own morning lethargy. Chances are what you’re craving isn’t even the coffee, but the comfort of a familiar morning ritual that involves sipping a hot beverage.
“General sluggishness and fatigue in the mornings can sometimes contribute to the over-use of coffee and caffeine to get going,” admits Lee. “An alternative is to take a good quality B-complex vitamin in the morning for an energy boost without the negative effects of caffeine. As a replacement for the habitual hot beverage in the morning, try an infusion of freshly squeezed lemon in hot water with a touch of honey. This drink can be soothing, stimulating, and detoxifying.”
Eat Breakfast
And no, before you ask, a doughy, icing-covered pastry doesn’t count. Your body has gone for long hours without food, and you need to provide it with a nutritionally dense source of fuel to get your day off on the best possible footing. And while you’re at it, take a tip from Ayurveda, and pay attention to the act of eating. Sit down, eat slowly, and savor the textures, aromas, and flavors of your food. Good choices include oatmeal with walnuts and fruit, warm muesli with cooked apples and pears, or yogurt with a piece of fruit and a slice of whole-grain toast.
“Eating a nutritious breakfast is recommended all year round, as it stimulates the body’s metabolism and helps maintain a healthy weight,” says Lee. “Focus on including protein with typical carbohydrate-rich breakfast foods. In the winter especially, consider warm, protein-rich breakfast foods to combat the colder weather, which can make it hard to get going in the morning.” If, as the saying goes, thinking makes it so, and our subconscious intentions really do have an affect on how our lives unfold, then make the decision to view mornings as a brand new chance to have a great day. Who knows? Maybe watching from your kitchen window as the sun slips into the sky will even become your favorite moment of the day.
Try this Morning Routine:
In Ayurveda, morning routines include gentle skin brushing to stimulate circulation, and a combination of full body oiling and self massage. Use a long-handled skin brush and begin with your feet, stroking upwards along your legs, belly, lower back, and buttocks. Stroke hands and arms toward your trunk, then downward on your chest and breasts, always in the direction of your heart. Next, massage your body with a pure organic oil. For an additional morning wake-up boost and sensory experience, add a few drops of a stimulating essential oil such as eucalyptus, peppermint, pine, cinnamon, sweet orange, or tangerine to your base oil. Mornings never smelled so sweet.
By Debra Bokur
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