A Simple Morning Routine for a Better Day—No Ice Baths Required

Matt Beedle Morning Routine For Best Sleep

You’ve probably heard about extreme morning routines that involve ice baths, chanting mantras, or other intense rituals. But let’s face it, most of us don’t have the time or desire to dive into an ice bath before our morning coffee! Fortunately, there’s a simpler, more practical routine that takes just 5-15 minutes and can set a positive tone for your entire day—without the extremes.

Here’s a morning routine that’s quick, effective, and easy to integrate into your life:

1. Get into Natural Light as Soon as Possible

Whether it’s stepping out onto your balcony or taking a short walk around the block, getting natural light early in the day helps signal to your body that it’s time to wake up. Natural sunlight supports your body’s circadian rhythm—the internal clock that regulates sleep, energy, and mood. Even a few minutes of sunlight can make a huge difference in how alert and energized you feel throughout the day.

2. Drink a Glass of Water (Optional: Add Salt and Lemon)

Hydrating first thing in the morning has countless benefits. After hours of sleep, your body is naturally dehydrated, and replenishing those fluids is essential for digestion, energy, and focus. Adding a pinch of salt and a squeeze of lemon can give you an extra boost, helping to balance electrolytes and aid digestion. Plus, drinking more water in the morning means you’re less likely to overload on fluids later in the day, which can disrupt sleep.

3. Write Down Your Plans or Intentions for the Day

This doesn’t have to be a detailed to-do list—just jotting down a few key tasks or goals for the day can help bring clarity and focus to your mind. It’s about setting intentions and creating a sense of purpose. At the end of the day, knowing you stuck to (or at least tried to follow) a plan can help calm the mental chatter and give you a sense of accomplishment.

4. No Phone—At Least for the First 15 Minutes

In today’s world, it’s tempting to reach for your phone the moment you wake up. But this is driven by the animal part of your brain that’s addicted to dopamine hits from notifications, social media, and news. Resist the urge to check your phone for at least 5-15 minutes. You’ll be amazed at how much calmer and more grounded you feel when you take control of your morning instead of reacting to the digital world.

𝗪𝗵𝘆 𝗧𝗵𝗶𝘀 𝗥𝗼𝘂𝘁𝗶𝗻𝗲 𝗪𝗼𝗿𝗸𝘀:

  • Natural light helps regulate your circadian rhythm, which improves both your daily energy levels and your sleep quality at night.
  • Hydration kickstarts your metabolism and digestion, and staying hydrated in the morning reduces your thirst later in the evening, which can help prevent sleep disruption.
  • Setting intentions gives you a roadmap for the day, helping you stay on track and end the day feeling productive.
  • Avoiding your phone for just a few minutes gives you the space to start your day on your own terms, instead of diving into dopamine-driven distractions.

Remember, the goal here is improvement, not perfection. It’s about small, sustainable changes that make your day smoother and more productive. Try this for a week and let me know how it goes—DM me with your results!

Agree or disagree? Let me know your thoughts!

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