Be outdoors within 2 hours after waking up
Exposure to morning light is one of the ways to regulate mood that you can put into your morning routine. Exposure to direct sunlight within the first 2 hours after waking up is associated with reducing symptoms of depression and stress.
Morning light stimulates serotonin production, which helps improve mood, concentration and reduce the risk of depression. Spending 10 to 30 minutes outdoors within the first 2 hours after waking up is a reasonable goal.
Do not use the phone immediately
Many people often pick up their phones as soon as they wake up or just a few minutes after waking up, but this can negatively affect your mood. Set a goal to spend 30 to 60 minutes without using electronic devices after waking up. If you have difficulty, start with 10 minutes.
Body exercise
Exercise is very good for health, but exercising early in the morning, especially outdoors, can bring even more health benefits.
Exercise creates neurotransmitters that create feelings of happiness, motivation, calmness, energy, alertness and reduce stress. Combining exercise with natural sunlight will increase serotonin and dopamine, helping to enhance feelings of happiness and motivation, and at the same time, regulate the circadian rhythm to improve sleep the next night.
Walking or jogging, yoga and strength training are effective ways to improve mood. The simplest way is to walk for 20 minutes each morning to help you both exercise and get exposed to sunlight.
Eat a protein-rich breakfast
What you eat in the morning directly affects your mood and energy levels throughout the day. Eating a breakfast high in refined starch can lead to energy decline, manifested as irritability or fatigue in the middle of the morning. You should eat about 25 to 30 grams of protein in the morning. Protein sources such as Greek yogurt, fresh cheese or chicken.
Drink water
Starting the morning with a glass of water is a simple way to promptly rehydrate your body after a long night. The brain is an important organ that needs to be adequately hydrated to function at its best, including the function of regulating mood and maintaining alertness.
