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5 healthy habits that will transform your mornings and change your life

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Waking up every morning with a smile and a positive attitude is something really healthy habits that will surely be noticed the rest of the day. However, most people rarely wake up with the best attitude and are almost always without energy, tired and with a negative mentality to take on the challenges of the day. So that something like that does not happen and you can start the day with the best disposition, there are 5 key healthy habits that you must take into account every morning to feel very good and start the day on the right foot. Read more: Most 8 things to life happier

If you are one of those people who constantly suffer to get up or feel that the morning is not enough to perform all the tasks necessary to start on the right foot, here are 5 tips for you to be more productive and start the day loaded with Energy.

Healthy habits: Sleep 8 hours a dayhealthy habits

The beginning of a good day starts the day before. While we know that sleep of 7 to 8 hours is what is recommended, it is not the same a night of sleep that began at 10 pm and ended at 6 in the morning, to one that starts at 2 am and ends at 10 am. No person is biologically programmed to stay up late, doing so could be affecting your circadian sleep cycle.

The later you lie down, the lower your productivity the next day. Keep in mind that you will have to get up early to perform your usual tasks. Your mood, motivation, and concentration will be greatly affected.

A study conducted by the School of Medicine at the University of Pennsylvania in 2004, showed the effects of sleeping a few hours at night. Throughout 14 days, they exposed different groups of people to perform the same tasks with four, six and eight hours of sleep. The research found that cognitive performance decreased continuously for groups that had slept four and six hours.

Even for the six-hour group, the cognitive deficits were equivalent to two nights of complete sleep deprivation. The researchers also found that participants underestimated sleepiness, as they were also unaware of the increases in cognitive decline.

Also, keep in mind that your daily routine gets much better when you are motivated. If you are sleep deprived, you are more likely to lose motivation, so go to bed early, this will guarantee you a morning that you will make the most of it. Read more: Give Your Health a Positive Impulse with These 30 Tips

Healthy habits: Plan your day the night beforehealthy habits

If you go late to bed, you did not hear the alarm, you do not have your clothes ready and you do not know what important dates you have, it will be very likely that you wake up alarmed, distressed and stressed.

To “save” this anguish is advisable to plan the next day beforehand. Start by knowing what attire you will wear for that important meeting that you will attend and prepare your to-do list.

In terms of productivity, planning your day in advance will allow you to focus on the really important things. It will be the difference between the time you will invest in meeting your goals for the day and the time wasted in distractions or elections without relative importance.

Healthy habits: Take water on an empty stomachhealthy habits

Many of us start our routines of the day with a coffee rate that allows us to wake up and start our day. However, in doing so we are not thinking about our health. Take a glass of water, preferably warm, will give you better digestion and better reduction of metabolic waste that may be accumulated in our immune system.

Drinking water on an empty stomach not only helps cleanse our intestines but also helps prevent other health problems. It helps cleanse the colon, which allows the stomach to absorb more efficiently the nutrients we need. A better digestive system is automatically responsible for the better functioning of other activities in our body. In the same way, this system is responsible for a shiny skin, since water intake allows the elimination of toxins in the blood. Drinking water also promotes the creation of new cells in the blood, muscle cells and can also help you lose weight.

Additionally, if you are one of those people affected by stomach problems related to few or no bowel movements, drinking water can be very helpful, because many of these problems are caused by lack of this important element in the body.

Healthy habits:  Meditatehealthy habits

For those who meditate has always been something they want to do but find it very “complicated”, we tell them that they do not have to last 30 to 40 minutes in these states of relaxation. Start with 5 to 10 minutes daily in the morning, it will help you start a day with a clear and serene mind.

These small sessions will give signals to the brain that it is time to enter “work-mode” or “exercise-mode” or whatever you are going to do. This routine will help you overcome the lack of motivation when you do not feel comfortable enough to perform a certain task.

That moment of silence in which you find yourself in the morning will allow you to discover new ideas, you can find answers to problems that overwhelm you and even take you to focus even more on your true purposes, either for your day or your life in general.

There are applications for your smartphone that will help you introduce yourself with this habit; “Guided Meditation”, “Relaxation Space” or “Meditation” are some of them that will help you immerse yourself in spaces of calm and relaxation.

Healthy habits:  Exercisehealthy habits

Exercising in the early hours of the morning helps you wake up your body. Researchers at Appalachian University found that practicing physical activity in the morning reduces blood pressure, stress, and anxiety, and helps you sleep better at night.

Likewise increase your productivity to the extent that you release endorphins, besides being more awake, it will give you an extra boost of energy. Exercising can increase your mental clarity from 4 to 10 hours after exercise.

Keep in mind that the benefits of exercise persist throughout the day, you will continue to burn calories after your workout, which can result in a profitable weight loss.

Additionally, it is much easier to plan your morning exercise routine when you have some control over the things you do, unlike after work routines, when we are tired and we can not even meet them because the workday was done longer.

In the same way, a morning of exercises will allow you to make a healthier choice for the meals you eat during the day. Waking up and doing a physical activity will be enough effort that you had to perform, so you can spoil it by eating not so healthy meals. On the contrary, you will want to continue making favorable choices for your health.


Taking into account all these healthy habits every day will make you feel alive, full of energy and with the best disposition to take on the day. Apply each of these tips and begin to notice how your days change for the better and you enjoy more each of the moments of the day.


The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.

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The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.

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