1 Wake up at the same time every morning
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Are you fastidious about tucking yourself up at 10.30pm every night, but play fast and loose when it comes to waking up? You might want to switch that around. ‘To maintain a healthy circadian rhythm it’s more important to have a fixed rise time (at least during the working week) than a fixed bedtime,’ says Professor Kevin Morgan, director of the Clinical Sleep Research Unit at Loughborough University. Lie-ins at the weekend are OK but, he says, ‘don’t overdo it and spend so long in bed that you are out of sync’.
2 Start with a stretch
Osteopath James Davies – who keeps Joe Wicks and David Beckham in shape – says gentle tai chi movements are the best way to begin your day. ‘I started doing this after a trip to Thailand in 2011, and it has stayed with me ever since,’ he says. Try shifting your weight from side to side while sweeping your arms softly across your body; spinal twists (where you stand tall and gently rotate your upper body, letting the arms swing freely across your torso); and moving your arms with your breath, rising overhead as you inhale and lowering as you exhale. This type of dynamic stretching will ‘wake the body gently while calming the mind’, says Davies.
3 Try mini cold water therapy
We’ve all heard the wild-swimming crew waxing lyrical about the benefits of cold water, but if dunking yourself in a river every morning or even enduring a cold shower are out of the question, you could always try a micro version instead. ‘Splash your face and neck with cold water first thing to offset the ill-effects of excess cortisol [the stress hormone that can trigger increased oil production],’ says nutrition therapist Ian Marber. Correspondingly, there has been lots of debate on social media recently about whether you actually need to wash your face in the morning, with some saying you will strip away essential lipids from the skin if you do. Consultant dermatologist Dr Justine Kluk says, ‘I recommend washing your face, especially for acne-prone skin, to remove grease and dead skin cells that may have accumulated overnight. Just stick to a mild, non-stripping cleanser to preserve the skin barrier.’ YOU beauty editor Rosie Green says, ‘Follow with serum – I keep mine in the fridge to pack an extra cooling punch.’
4 Don’t banish the coffee
Caffeine has got a bad name for itself – and if you believe Gen Z we should all religiously be sipping £5 matcha lattes instead – but coffee has its benefits. ‘It tastes delicious, gives an energy kick and is a surprisingly good source of polyphenols [antioxidants] and fibre to support gut health,’ says Dr Kluk. Professor Morgan describes coffee as ‘a hedonic morning ritual, which – perhaps independently of its wakening biochemical effects – helps us to prepare mentally for the day.’ Make ours a black Americano.
5 Get sweaty between six and nine
Jack McNamara, a senior lecturer in clinical exercise physiology at the University of East London, calls this time slot ‘the sweet spot’ for exercise, ‘aligning with your body’s natural cortisol awakening response’. Morning cardio offers exceptional benefits: research shows it enhances fat burn by up to 20 per cent when completed before breakfast, and it is effective for improving metabolic health markers. It also provides an ‘all-day cognitive boost’; studies show improved memory and decision-making for up to eight hours post-workout. However, it’s OK to give yourself a little caffeine-fuelled breather before dashing out of the door. ‘Light activities such as yoga work brilliantly immediately upon waking, while more intense sessions benefit from a 20 to 30 minute pause after coffee for that performance boost,’ says McNamara. He suggests aiming for a 30- to 45-minute workout because ‘this duration optimises benefits while remaining sustainable’. To help motivation, lay out your workout kit the night before.
6 Take your supplements with breakfast
‘The best time to take supplements is with food unless otherwise directed,’ says Marber (iron supplements, for example, are best taken on an empty stomach alongside vitamin C or a drink). ‘Some nutrients are fat-soluble – vitamins A, D, E and K – so the presence of food enhances their absorption. I prefer to take mine with breakfast so it’s done for the day, with the exception of magnesium, which I have an hour or so before sleep as it can promote relaxation.’
7 Combine food groups at breakfast
If you normally eat just one food type at breakfast – probably a carbohydrate-heavy cereal – then you’re not setting yourself up for the day in the best way possible. ‘A combination of fibre and protein in the morning results in a slow and steady supply of energy,’ says Marber. ‘That might be eggs with granary toast, sliced salmon with avocado and oat cakes, or Greek yogurt with unsalted nuts and berries.’
8 Embrace seeds and powders
Having a seed mix you can pop on top of your breakfast of choice every day is a good way to boost gut diversity. Or try Marber’s alternative: ‘I like to sprinkle a little matcha powder on my yogurt and berries as it offers an amino acid called l-theanine and an antioxidant called epigallocatechin gallate [EGCG], which together can enhance alpha-wave activity in the brain more than regular coffee or green tea.’
9 Apply a vitamin C serum
Overwhelmed with skincare options? Prioritise vitamin C, says consultant dermatologist Dr Anjali Mahto. ‘Vitamin C is a well- researched antioxidant that helps protect the skin from pollution, UV and environmental stressors,’ she says. ‘It also supports collagen production and can brighten the complexion over time.’ Rosie Green’s favourite is SkinCeuticals C E Ferulic serum, £165 (skinceuticals.co.uk). It’s he secret beauty ingredient she’s used for over a decade that’s made her skin look like this at 50. Or try Modern Chemistry Vitamin C Serum With Ferulic Acid, £13 (boots.com)
You can read more about the best vitamin C serums in our tried and tested guide.
10 Consciously avoid the morning rush
It’s almost inevitable that mornings happen at high speed – particularly if you’re trying to get to work or the kids to school – but trying to slow down for at least part of your routine will help set you up for the day. ‘I consciously slow the pace when brushing my teeth, washing my face and showering if I notice myself rushing,’ says Dr Kluk. ‘Starting the day at full speed fuels cortisol production, which makes everything on your to-do list feel more overwhelming. A gentler pace helps keep your nervous system calm.’
11 Ditch the sunnies
Even if you’re not in the mood for a morning run or gym session, getting outside in any form early in the day will do a wealth of good. ‘There is growing evidence that early exposure to natural daylight supports circadian rhythm, which plays a role in skin repair, hormonal regulation and even barrier function,’ says Dr Mahto. ‘If possible, try to get ten to 15 minutes of morning light without sunglasses – it is a small but impactful habit.’ The most health-boosting outings involve natural environments such as a park or common. Tom Court, a forest bathing practitioner who runs Forest Retreats, says, ‘Try to work through your senses one by one, listening to and smelling the natural things around you, not just looking at them. It’s an easy way to achieve mindfulness and calm your brain for the day ahead.’
12 Never skip SPF
Think you don’t need to bother with sunscreen in autumn and winter? Think again. ‘UV rays are present all year, regardless of the weather,’ says Dr Mahto. ‘Daily sunscreen is one of the most effective ways to prevent premature ageing and pigmentation. I recommend using a broad-spectrum SPF 30 or higher with a strong UVA rating. This should go on after moisturiser and before any make-up.’
Read more: 9 of the best face sunscreens for all skin types – including new anti-ageing spfs, tested by beauty experts
