“if successful people and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers” – James clear (author of best selling book atomic habits which I highly suggest you read). The best morning routines and night time routine is an accumulation of habits stacked on each other. As habitual creatures, those habits will either benefit us or depress us.
The success of your day is highly dependable on how you set yourself up in the morning, aka, your morning routine as well as the quality of sleep you get. That’s where your night routine comes in. For this post I’m going to spill the goods on everything you need to set yourself up for a successful day and inevitably, a successful life ahead;)
Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!
Are you the type of person who…?
Wakes up on the 3rd alarm you set for yourself the night before groggy and tired? You don’t have to feel like this but you also will have to change your habits and implement a morning and night ritual to feel your best.
It doesn’t need to be complicated or unattainable. The best morning routine and night routines are ones you can stick to. However, there is a science to some of the tips I have for you today. Keep reading to see what science backed activities you need to be including!
the best morning routine should include:
There are a few things one should be including for optimal health. Getting yourself awake and feeling ready for the day is the main focus of a morning routine so here are some activities that are a non negotiable:
If you can: get some morning sunlight
Morning sun has shown to have profound effects on mood and how well you sleep that night. When we get out in the morning sun, our bodies produce more serotonin.
Serotonin is our happy hormone which puts us in a good mood throughout the day and later metabolizes into melatonin to make us sleepy for a good nights rest.
No phone until you’re finished your routine
In a time where everyone and their dog are glued to their phone and on social media, mental health issues are also on the rise. Our mornings are how we set ourselves up for the day and if we jump on our phones upon waking to see the latest news, it can negatively effect our day.
perhaps you follow a really fit person on instagram and see her/his picture first thing in the morning. then you go brush your teeth, look in the mirror and think to yourself “ugh, I with I just looked like Jimmy Joe..”
Comparison is the thief of joy and social media is notorious for playing the comparison game.
Water and breakfast before coffee
Coffee on an empty stomach is making you stressed girl. When we wake up, our cortisol levels naturally spike, cortisol is our stress hormone. Coffee also spikes cortisol levels due to its caffeine content. That double spike of cortisol will mess with your blood sugar levels, hormones, and energy levels throughout the day.
Drinking water first thing will help rehydrate your body after that 7-8 hour fast. Breakfast will help balance coffee and cortisol levels leaving your blood sugar more stable for the day!
If you are not hungry in the morning like myself, add some collagen to your coffee to get some extra protein in and lessen the cortisol blow to your nervous system.
your night time routine should include:
No screens at least 1 hour before you hop into bed
This tip is to help with melatonin production. Phone screens, our computers, and the tv emit blue light which can reduce melatonin production by up to 98%.
We need melatonin to fall and stay asleep so if you are having a hard time with both of those things, limit screen time at least an hour before bed.
Limit caffeine in the afternoon
As I mentioned before, coffee/caffeine raises cortisol levels. Our bodies naturally produce less cortisol in the afternoon and evenings in order to fall asleep. You may not notice, but the afternoon cup of coffee at 5pm everyday may be negatively effecting your sleep quality!
bonus: eat your last meal 2-3 hours before bed
There are 2 very energy demanding organs in the body. The brain and the digestive system. When we night snack or eat our last meal right before bed, those 2 energy systems will be competing with each other. Fasting for a few hours prior to bed time will allow your body to recover optimally throughout the night.
Obviously, if you are hungry – eat something! Stressing about food will always be more unhealthy than eating a snack before bed.
What my morning routine looks like:
I’m quite an early bird so I’m up at an ungodly hour. 5am club where are you at? I wake up this early to be able to have a consistent morning routine and get some work done while the city sleeps. So, mornings look like this for me:
My alarm goes off and I reach for my BBT thermometer to take my temp. I use fertility awareness as my form of birth control along with being in tune with my body. There are quite a few services that make FAM super easy to learn and implement! I use Natural cycle but there is also Daysy fertility tracker that many women love as well. (shameless plug: use my link to get $15 off your first daysy tracker!)
roll out of bed and head to the bathroom to wash my face, brush my teeth, and use the LOU! I don’t use anything super face to wash my face, I try to use a toxin free cleanser and moisturizer but that’s it!
I make my electrolyte concoction that consists of: water, tsp of salt, and a nuun tablet to rehydrate my body.
I sit and drink my water while I write affirmations and the 3 main tasks I need to get done that day. If you are the type of person to make your to do list a mile long, try prioritizing a few things and letting the rest take care of itself. It has done wonders for my productivity!
After I’m finished writing ill take a minute to put on a meditation podcast and be with myself for a few minutes in mediation. I try to channel my inner guidance and surrender to whatever guidance the universe has in store for me that day.
My morning prayer goes like this “what shall you have me do, where shall you have me go, what shall you have me say, and to whom.”
I make a cup of coffee with collagen and get to work on my blog before I head to my day job. This usually consists of answering emails, scheduling pins for the day, and monetizing blog posts on Facebook
6:30am: The day starts and I head to work
What my night routines look like:
I’m a grandma at heart so my bedtime routine starts at 8pm SHARP! I’m not joking, I set an alarm for 8pm to get off my phone and start prepping for bed. I suggest you do the same! That means you are done working, scrolling, and watching tv by the same time everyday. Of course you don’t need to be the bedtime police but at least get consistent with weeknights.
- 8pm: Alarm goes off, I put my phone and apple watch on their chargers, and turn on my air conditioner (even in the winter) because a cool room help you sleep better!
- 8:05pm: Bathroom time! Similar to my skin care from my morning routine I cleanse and moisturize my face then brush my teeth
- 8:15pm: prep my lunch bag for the next day
- 8:30pm: Grab my book and head to the bath with a bath bomb to soak for a half an hour. If you really want to sleep like a baby, have a warm bath before bed it is magical!
- 9pm: get into bed and put on a sleep mediation podcast until I drift off to sleep
I keep my night routine pretty basic because I know my mental willpower is depleted at the end of the day. Try not to make you night routine a “chore” make it enjoyable and something you look forward to!
Wrapping it up
Morning and night routines have become a pivotal part of my day and for good reason. It allows for habit building and habits are the mundane tasks that make you into a great person. Set your habits right and expect great reward over time.
What does your morning and night routine look like? Let me know in the comment section!
If you are having a hard time stay consistent with routine and thus, failing to reach your goals – head over to my services page for ways I can help! Or shoot me an email<3