Energize to Optimize: Creating Your Morning Formula

What is the first thing you do when your alarm goes off in the morning? Hit snooze? Drink a hot cup of coffee? Scroll through social media? Lie in bed for a few extra minutes?
What may seem like small, insignificant habits can be the reason you feel a little extra lethargic during the day. Rebecca Robbins, a leading researcher in sleep and circadian rhythm disorders, suggests the best way to make the most of your sleep is to set your alarm for the latest possible time, then commit to getting up when it goes off. That may be easier said than done, so what else can you do?
Here are five ways to build a morning formula that leaves you energized and ready to make the most of your day:

1. Get outside and see the sun
   • Light exposure early in the day is one of the most powerful tools to wake yourself up and stay energized; it can even positively impact your sleep later that night
   • Even on cloudy days, try to get outside shortly after sunrise and expose your eyes to natural light
2. Wash your face with cold water
   • Fill a bowl with cold water and add ice cubes, then submerge your face for 20 to 30 seconds
   • The brief shock stimulates your body’s fight-or-flight response, increases adrenaline and boosts circulation to your head, helping you feel alert quickly
3. Delay caffeine intake
   • When you wake up, your cortisol levels naturally rise
   • Waiting 90 to 120 minutes before drinking caffeine allows your body to complete this natural process; you may feel more sustained energy throughout the day as a result (Huberman Lab)
4. Hydrate
   • Drink 12 to 16 ounces of water shortly after waking
   • This helps rehydrate your body after a night of sleep, supports digestion and waste removal, increases alertness and may even give your metabolism a slight boost
5. Move
   • Starting your day with movement helps you get out of bed and increases circulation and metabolism
   • This can include sun salutations, a brisk walk outdoors, yoga or simple stretching

Take the first step and commit to just one of these habits. A small step forward still moves you in the right direction.