Saturday, July 13, 2024

Top 5 This Week

Related Posts

What Not to Do After Waking Up: Morning Habits That Can Ruin Your Day

Who doesn’t want to start the day on the right foot? The morning sets the tone for the rest of the day, and while good habits can make it beautiful, bad habits can derail it before it even begins. Here are some common pitfalls to avoid right after waking up:

  1. Skipping Gentle Stretching:

Skipping gentle stretching right after waking up is a common mistake that many people make in their morning routines. While the allure of checking notifications or scrolling through social media on your phone is strong, it’s beneficial to prioritize gentle movements first. Stretching helps to alleviate the stiffness that often accompanies sleep, loosens muscles, and improves blood circulation. This deliberate act signals to your body that it’s time to wake up gradually, easing the transition from sleep to being fully awake. By taking these moments for gentle stretching, you not only enhance physical flexibility but also set a positive tone for the day ahead, promoting a more relaxed and focused mindset. Conversely, diving straight into digital screens can disrupt your natural waking process and lead to heightened stress levels later in the day. So, next time you wake up, consider starting with a few simple stretches to kickstart your morning on the right foot.

  1. Immediate Phone Use:

Immediate phone use upon waking has become a pervasive habit in today’s digital age, but it comes with significant drawbacks. The blue light emitted by screens not only strains our eyes but also disrupts our body’s natural sleep-wake cycle by suppressing melatonin production. This hormone is crucial for regulating sleep, and its suppression can lead to difficulty falling asleep at night and overall poor sleep quality. By delaying the use of your phone until after completing your morning routine, you allow your body to adjust naturally to the waking process without interference from artificial light. This simple adjustment can contribute to better sleep hygiene and a more restful night’s sleep, ultimately supporting your overall health and well-being. So, consider starting your day with activities that promote relaxation and mental clarity, saving digital engagement for later to maintain a healthy sleep schedule and optimize your daily productivity.

  1. Leaving the Bed Unmade:

Leaving your bed unmade after waking up might seem like a minor oversight, but its impact can resonate throughout your day. A messy bed can subtly reinforce a sense of disarray and clutter, which may contribute to increased stress levels as you return home to it later. Taking just a minute in the morning to tidy up your bed can make a significant difference. It establishes a sense of order and cleanliness right from the start, fostering a more organized mindset that can positively influence your mood and productivity throughout the day. This simple act of tidying up sets a proactive tone, signaling to your brain that you are ready to tackle the day with focus and clarity, rather than starting off on a chaotic note. By cultivating this habit, you create a small but meaningful daily ritual that promotes a more peaceful and harmonious environment, both physically and mentally.

  1. Immediate Coffee or Tea:

Reaching for coffee or tea immediately upon waking is a habit many people indulge in for that quick morning pick-me-up. However, starting your day with a glass of water instead can offer significant health benefits. After hours of sleep without hydration, your body needs water to kickstart its systems and rehydrate effectively. Coffee and tea, although comforting and energizing, can actually contribute to dehydration, especially when consumed in large quantities. These beverages contain diuretic properties that may increase the frequency of urination and deplete your body’s water reserves. This disruption to your hydration balance can leave you feeling more fatigued later on and potentially impact your overall well-being. By prioritizing water intake first thing in the morning, you set a healthy precedent for the day ahead, supporting optimal bodily functions and ensuring you start off fully refreshed and hydrated. So, consider swapping that immediate cup of coffee or tea for a glass of water to enhance your morning routine and promote better hydration throughout the day.

  1. Poor Lighting Choices:

The lighting choices you make immediately upon waking can significantly impact your mood and energy levels throughout the day. Harsh artificial lighting or the intense glow of a phone screen can be startling to your senses, disrupting your body’s natural waking process. Instead, consider creating a soothing ambiance with softer, natural lighting sources in your bedroom and throughout your home. Natural light, especially during sunrise, signals to your body’s internal clock that it’s time to wake up, helping to regulate your circadian rhythm effectively. Soft, ambient lighting can ease you into your morning routine more gently, promoting a sense of calm and clarity as you prepare for the day ahead. By minimizing exposure to harsh artificial light early in the morning, you support a smoother transition from sleep to wakefulness, enhancing your overall well-being and productivity throughout the day. So, take a moment to adjust your lighting choices to create a peaceful and harmonious environment that nurtures your morning routine and sets a positive tone for the rest of your day.

  1. Rushing Into Intense Activities:

While the desire to jump into intense physical activities like hitting the gym first thing in the morning is understandable, it’s crucial to give your body time to wake up gradually. Rushing into vigorous exercise immediately after waking can strain your muscles and potentially lead to fatigue and decreased performance later in the day. It’s beneficial to begin your morning routine with gentle movements or stretching exercises to loosen up stiff muscles and increase blood flow. This not only prepares your body physically but also mentally, helping you to focus and perform better throughout the day.

By allowing yourself this gradual warm-up period, you reduce the risk of injury and give your muscles and joints the opportunity to adapt to physical exertion. It’s a way to respect your body’s natural rhythms and readiness levels, ensuring a more sustainable approach to fitness and overall well-being. Once you’ve eased into your morning routine with light activity, you can gradually increase the intensity as your body fully wakes up and becomes more responsive. This balanced approach sets a positive tone for your day, promoting physical health and mental clarity from the very start. So, next time you’re eager to exercise in the morning, remember to start gently and progressively, allowing your body the time it needs to fully engage and perform at its best.


The moments immediately after waking up hold the key to shaping a productive and positive day ahead. By steering clear of common pitfalls such as grabbing your phone right away, skipping gentle stretching, or leaving your bed unmade, you can establish a morning routine that enhances your overall well-being. These small adjustments can have a significant impact on your mood, energy levels, and ability to focus throughout the day.

Prioritizing activities that promote physical and mental wellness, such as gentle stretching to ease into wakefulness and making your bed to create a sense of order, sets a proactive tone for the hours ahead. By delaying digital engagement and focusing on self-care rituals, you give yourself the opportunity to start each day with intention and clarity. Remember, the choices you make in the morning can ripple through the rest of your day. So, take a moment each morning to cultivate habits that prioritize your health and happiness, setting yourself on a path towards sustained success and well-being.

Sajeda Akter
Sajeda Akter
Sajeda Akter is a distinguished sociologist and accomplished columnist, with a Master's Degree in Sociology. In Homeland News, she writes about society, family and various major issues in life. A seasoned columnist, she writes for various newspapers on social issues, family dynamics and thought-provoking topics related to various lifestyles. With an adept ability to articulate and analyze social trends, Sajeda Akhtar stands out as a notable figure in the field, contributing thought leadership that has already won over readers. Her work not only informs but also inspires, making her a respected voice in the worlds of journalism and sociology alike.


Please enter your comment!
Please enter your name here

Popular Articles