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How to create the ultimate morning ritual

3rd May 2024 • 4 min read

Wake up on the right side of the bed, every day.

A lot of thought goes into our bedtime routines. We avoid bright lights, steer clear of caffeine and do our best to unglue ourselves from our phones. Some of us even throw a bit of yoga, meditation or journaling into the mix. 

We do all of this because we understand the importance of getting a good night’s sleep. But what about when we wake up the next day?

For many of us, it’s chaos. We are abruptly (and quite frankly, rudely!) woken by our alarm, groggily get dressed, and rush around trying to get ourselves (partners, kids and pets) out of the door. It's hardly a recipe for a peaceful or productive day. 

The good news? Establishing a good wake-up routine can help you feel refreshed and energised in the morning – even if you’re usually more of a night owl. Read on for tips on how to optimise your morning ritual so you’re ready to tackle the day ahead. 

Wake up gently with an adjustable bed

Waking up to the sound of an alarm clock is never pleasant. Of course, turning up to work 45 minutes late because you thought you could trust your internal body clock is no picnic, either.

For a calmer start to your day, the Forty Winks Tempur Ergo Pro Smart Adjustable Base is a great solution. With its built-in sleep tracker sensor, it gently wakes you up in your lightest phase of sleep. That way, you can get up on time and feel refreshed instead of groggy. 

Partial to a weekend sleep-in? While we normally recommend going to sleep and waking up at the same time every day (including the weekends) to keep your sleep schedule consistent, sometimes a lie-in is exactly what the doctor ordered. Pair your smart adjustable base with an adjustable Tempur mattress. With the click of a remote control, you can adjust the incline and lounge around in bed while you sip your morning coffee or catch up on the news cycle.

Ease into the day without your devices

Kickstart your morning ritual with a digital detox. We all know the negative impacts of doom scrolling before bed, but what many people don’t realise is that using electronic devices first thing in the morning isn’t ideal, either. 

It’s not uncommon for people to report feelings of stress and information overload after using their smartphones. The Royal Australian College of General Practitioners also reports “there’s an increasing body of research that shows smartphones can interfere with our sleep, productivity, mental health and impulse control”. Not a great way to start the day, right?

To help keep these feelings at bay, challenge yourself to resist the urge to reach for your phone as soon as you wake up – the work emails, Facebook comments and Instagram DMs can wait until later. Instead, try reading a book or taking five minutes for yourself before you launch into the day. 

Let the (natural) light in 

While darkness is an essential part of any good bedtime routine, mornings are all about light, light and – you guessed it – more light. And we aren’t talking about fluorescent lamps or LEDs. We mean natural light. 

Not only does sunshine help regulate your circadian rhythm (the body’s internal body clock), research suggests it can improve mental health by increasing levels of serotonin (the happy hormone) in the brain.

Once you’re ready to leave the comfort of your bed (we get it, it can take some time), pull back the blinds and bask in a bit of sunlight. Or better still, let the sun wake you up each morning. Introducing this step into your daily ritual will make you feel good and signal to your brain that a new day has begun. 

Fuel up with a nutritious breakfast

When you wake up in the morning, chances are your last meal was more than 12 hours ago. Breakfast is an important part of replenishing energy stores in the body and preparing you for the day. 

According to Nutrition Australia, eating breakfast “provides many beneficial nutrients and boosts your fibre and calcium intake”.

Carving out time for a meal each morning gives you an opportunity to fuel up for the day. If you’re always in a rush, make something simple like boiled eggs, wholegrain cereal or porridge; prepare an easy, ready-to-go breakfast like overnight oats the night before; or opt for a portable alternative you can eat on the way to work. Check out these healthy sweet and savoury breakfast ideas for some inspiration.

Break a sweat 

Research indicates that regular morning exercise can improve memory and decision-making for some people. Plus, if you work in an office or just spend a lot of time sitting during the day, it’s important to factor some physical activity into your routine.

Why not use the time you saved not scrolling your phone for a quick workout instead? It can be as simple as walking your dog around the block, 20 or 30 minutes of at-home pilates, or heading to work on your bike.

Next, perfect your bedtime routine with these sleep tips.

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