Mornings can be a real challenge, especially for parents juggling countless responsibilities. Here are some tips to help you start your day with more energy and serenity.
1. Reevaluate Your Sleep Habits
The key to avoiding morning mental fog lies in the quality of your sleep. Try going to bed earlier and limiting your coffee and tea consumption during the day. While these drinks may seem harmless, caffeine and theine can deteriorate the quality of your sleep over time. If you often wake up feeling drained, your sleep might need some adjustments.
For example, I noticed that going to bed around 10:30 p.m., even if I don’t fall asleep right away, just enjoying the fireplace near my bed (a fake wood stove that gives the room a cozy, chalet-like atmosphere) makes me feel relaxed and tired quite quickly, helping me fall asleep more easily. For the past month, due to allergies, I’ve cut out tea and coffee entirely. I now only drink Ayurvedic herbal teas. My nights are better, and my dreams are less intrusive.
2. Create a Restful Environment
Like children, we benefit from a comforting environment to help us relax. Transform your bedroom into a warm and cozy space:
- Add flickering LED candles or soft lighting.
- Consider an electric fireplace or a gentle heat source.
The goal is to make your bedroom an inviting place that immediately encourages relaxation and sleep.
This is also what I mentioned earlier: creating a dreamy, sleep-conducive atmosphere can be challenging at first because it requires some adjustments. However, the quality of your sleep will significantly improve as a result. Avoid having too many mirrors in your bedroom, especially mirrors facing each other. They create energy spirals and, more importantly, reflect any light in the room or early morning sunlight, amplifying it and disrupting your sleep.
Similarly, it’s better to use power switches to cut off electricity to certain devices, such as a TV, which remains on standby even when turned off. Reducing electromagnetic or electronic fields in your bedroom is crucial. Additionally, having a cluttered space under your bed can disrupt energy flow. While it may seem like a convenient storage area, it’s better to clear out unnecessary items than to let it become overcrowded.
3. Explore Yoga Nidra
During periods of high stress, try yoga nidra (freely available on YouTube). This guided relaxation practice helps release accumulated tension and can work wonders for your mental state.
I love yoga nidra because it deeply relaxes me without putting me to sleep. If I were to fall asleep again, imagine—two wake-ups a day instead of one! That’s a lot of wasted time and overthinking about waking up. Here’s my favorite session, which is truly inspired by Hindu tradition.
4. Stick to a Fixed Morning Routine
Even if you’re exhausted, make an effort to wake up at the time you set the night before. Start by heading straight to the shower without overthinking it. Before that, take a moment to remind yourself of a motivating thought:
- Why is today important?
- What meaningful or inspiring goal will you accomplish today?
5. Avoid Staying in Bed
Don’t stay in bed hoping it will help. Get up right away, make your bed, and open the windows to let in fresh air and natural light. These simple actions signal your brain that the day has begun.
6. Enjoy Your Breakfast
Take time to savor a healthy breakfast. Embrace the act of eating well and mentally congratulate yourself:
“At least I’m someone who takes care of my body and loves eating healthy.”
This boosts your confidence and starts your day on a positive note.
7. Get Outside Quickly
If you have a dog, take it out early. If not, expose yourself to sunlight or fresh air as soon as possible, even in freezing temperatures. Being outdoors can boost your energy and help you connect with the day ahead.
8. Organize Your Supplements
If you take supplements, plan their timing for maximum benefits:
- Iron: in the morning on an empty stomach.
- Magnesium: around 9 a.m.
- Vitamins (hair supplements, vitamin C): around 10 a.m.
This routine adds structure to your morning while supporting your overall vitality.
9. Reevaluate Your Core Motivations
If, despite these efforts, you still feel weighed down by mental fatigue, it may be time to give yourself a real break—a weekend or vacation to decompress. Persistent morning struggles can be a sign of a deeper issue, such as a lack of alignment with your goals or sense of purpose. Take time to reflect and redefine what brings meaning to your life.
By combining these tools with a genuine intention to improve your mornings, you can transform how you start your day, giving yourself more clarity and enthusiasm for what lies ahead.
