Chicago Home and Lifestyles – What not to do in the morning

Here are a few things to avoid in the morning to start your day off better:
Don’t hit the snooze button. This is literally the worst thing you can do. Many times, you will go back to REM sleep immediately and you will have an even harder time waking up. A good trick is to move your alarm away from your bedside so you need to get up to turn it off. You can also use a sleep tracker that will detect when you are in a light stage of sleep and wake you when it’s easier to get up. When you do get up, even just to shut off the alarm, don’t just jump up. Take a minute. When you rise too quickly, gravity sends blood rushing to your legs which can make you woozy. If you are older or are prone to lightheadedness, take a moment for your blood to settle
Don’t blackout your room. Unless you are a third shift worker and must sleep during the day, keep the room full of daylight. Daylight helps your body set its clock. You sleep better and it helps your body fight inflammation and infection. This will of course only help if your wake-up time is past sunup!
Don’t sleep in (no matter how good it feels). The best way to improve your sleep is to keep a regular bedtime schedule. Go to bed and get up at the same times every day, including weekends.
Don’t skip your coffee. If you are a regular coffee drinker, skipping could result in a lack of concentration, as well a headache or nausea. If you think you need to cut back on caffeine, do it slowly to avoid the side effects. Also, don’t brush your teeth after your coffee. This may seem counterintuitive, but coffee contains acid and acid weakens tooth enamel. Brushing too soon can remove it. Same if you drink other acid containing drinks like juice or lemon water. Brush before or wait 30-60 minutes before brushing.
Don’t start working immediately. That email, text or social media post can wait! Meditating for even a few minutes can lower the stress hormone cortisol and can ease anxiety, high blood pressure, and insomnia. Just focus on breathing and let good thoughts and gratitude fill your mind. Then you can set your priorities and make a plan for the day. This can also be done the evening before.
Don’t forget to work out. Morning is the best time. It can make it easier to control what you eat throughout the day. You will be more likely to make a habit of it if you do it first. Put out your workout clothes before bed.
Don’t skip breakfast. Trying to cut calories? Morning is not the time! Regular breakfast eaters have less body fat and have sharper thinking. They also are less likely to have heart disease and diabetes. But stay away from the sweets. That donut may give you a boost, but it is short lived and will lead to a mid-morning crash. They have no nutrition and will leave you tired and irritable. Protein and or complex carbs take longer to digest and provide a slow steady stream of energy. Egg and avocado on whole wheat toast is great as well as cottage cheese and vegetables.
Kathleen Weaver-Zech and Dean’s Team Chicago