The Perfect Morning Routine for Your Sleep Style

The way you start your day sets the tone for the hours to come. Whether you are an early riser, sleep half the day away, or have to scramble to get ready before work or a workout, we have some tips on how to create the optimal morning routine.


The Early Bird

Waking up early creates an ample amount of time to prepare and relax before the chaos and busyness of the day to come.

  • Early risers have the benefit of waking up while the air is still crisp and fresh. Embrace this by opening the windows first thing in the morning!
  • With lots of time in the morning, getting in some movement can be super beneficial. Some days it can be as mild as a walk, yoga, or a barre class and others it can be as intense as a HIIT workout, spin class, or a run. A lot of people feel best after they’re active in the morning. It energizes their bodies and minds. Check out our blog for great at home workouts.
  • For early risers, sometimes their bodies wake up before their appetites. For those who feel like this, we recommend starting your day with a Lemon and Cucumber Recoup! It’s perfect for after a workout because it hydrates and alleviates muscle soreness. It also gives that perfect amount of energy for the day. In the winter, many people heat it up over the stove or in the microwave and in the summer they drink it icy cold.
  • Once your stomach starts to grumble, it’s time for the best part of the day… breakfast<3! Some people love to eat the same thing every day while others enjoy changing it up. Some easy and healthy ideas are Greek yogurt and fruit, fruit and granola, peanut butter on toast, eggs and toast, or if your feeling fancy: banana pancakes.
  • Create a to-do list for the rest of the day. This helps keep you accountable and ensures that you don’t forget about the important tasks that need to get done.
  • Have trouble falling/staying asleep?  Check out our article on white, pink and brown noise.  

The Not So Early Bird

Those that sleep a little later normally wake up to the hustle and bustle of the world around them.  They may strive to be early birds, but end up with less time than they planned.

  • Waking up late leaves less “me time” in the morning, but experts still recommend doing one thing for yourself when you wake up. That can be as simple and quick as telling yourself 3 things that you’re grateful for,  practicing mindfulness, or journaling for a few minutes.
  • You might feel tempted to instantly grab your phone and catch up on everything that you missed throughout the prior hours. Experts say that this can increase stress and anxiety throughout the day. Making an effort to decrease screen time in the morning can be extremely beneficial.
  • Waking up late can mean waking up with an appetite. In the summer, it can be very refreshing to have something such as a smoothie bowl for breakfast. Being the last one awake has some major perks, such as not having to tiptoe around your house in hopes of not waking anyone up (something us early risers are too familiar with). Waking up late means using the blender freely! An amazing smoothie bowl recipe consists of frozen pineapple, a frozen banana, a splash of almond milk, and a heavy splash of Pineapple and Coconut Recoup. It’s like a tropical vacation in a bowl. Some great topping options are granola, more pineapple, and some flax seeds (Can you guess my favorite fruit?)  Consider Daily Harvest or another ready-to-go meal service to cut down on prep time.
  • After such a big meal, it can be nice to go for an easy walk just to get your digestion moving. It’s also super great to move your body in some way throughout the AM. Try a walking meeting or call, that way you squeeze in that morning workout you didn't quite get up early enough to do.
  • The Sleepasaurus

    If you’re a big snoozer and get out of bed with exactly the amount of time needed to get ready, I feel you! I used to give myself exactly 23 minutes on the dot to get out the door.  You turn the morning routine into as efficient an experience as possible to maximize sleep.

    • With less time in the morning, it’s essential to prepare the night before. Picking out your outfit the night before saves loads of the time the next day. It makes your mornings more efficient and timely. (Even if by outfit, we just mean a zoom appropriate top and hair tie.)
    • Write things down the night before so you always have a list of reminders when you wake up.  Keep a notes section in your phone or paper by your bed. Get in the habit of checking it every morning, that way you don't have to take the time to remember things before you run out the door or jump on that call.
    • Place your keys, wallet, MetroCard, sunglasses, and other essentials in the same place every night so you don't waste precious minutes searching. I found that a phone case with a credit card and MetroCard holder was a lifesaver in the city.
    • Some people love working out in the morning but feel as though they don’t have the time to do so. Workouts don’t need to take an hour or even a half an hour. There are some super effective workouts that take only 10 minutes. Here are some links to try out: 10-minute upper body, 10-minute core, 10-minute cardio.
    • When everything is so timed down the minute, making an elaborate breakfast is not ideal. Grab and go’s become your best friend. My favorite “on the go” breakfasts are overnight oats because they can be prepared the night before and of course, granola bars. I’ve linked some super easy and delicious overnight oat recipe here.  A lot of the time granola bars can be packed with not the best for you ingredients, but some of my favorite healthy options are: RX bars, Go Macro, and Purely Elizabeth. If you have extra time one day, it’s even better to make your own granola bar. Here's a list of some great recipes from Self Magazine. 
    • Brewing coffee takes way too much time when you’re in a crunch. Grab a Recoup for a natural energy boost without the caffeine crash. Throw it in your bag and bring it with you to work, a workout classes, or just sip throughout the morning. 

    What morning routine tips do you have to share?  Send us a note