Wake Up Well: 5 Top Tips For A Smarter Start To Your Day!

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Most of us are aware of the importance of a good night’s sleep, but our morning habits can also have a big impact on how the rest of our day unfolds.

Cortisol, our main stress hormone, follows a natural 24-hour rhythm — it peaks in the morning to help wake us up and then gradually tapers off throughout the day, allowing us to wind down in the evening. However, modern routines often work against this natural pattern.

Take the way we start the day. Many of us use our phones as alarm clocks, reaching for them before we’ve even pulled back the duvet. But exposure to artificial light first thing in the morning can increase cortisol levels and confuse your internal body clock.

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Then there’s breakfast. Skipping it, or grabbing a quick slice of toast or a croissant, can lead to blood sugar crashes and mid-morning energy dips, both of which raise cortisol. Caffeine on an empty stomach can do the same!

Fortunately, there are some simple steps you can take each morning to support your natural rhythm. These can lead to better energy, clearer thinking, improved mood and fewer cravings as the day goes on:

1.Get morning light before looking at a screen.

Even 5–10 minutes of daylight shortly after waking helps reset your body clock and boost serotonin — your feel-good brain chemical. Open the curtains and windows as soon as you get up and, weather permitting, have breakfast in the garden or by an open window. Try to wait at least 30 minutes before picking up your phone.

2.Eat a balanced breakfast within an hour of waking.

Include protein, healthy fats and fibre to keep your blood sugar and mood steady, reduce mid-morning cravings, and keep cortisol balanced. Good options include eggs, Greek yoghurt with nuts and berries, or a protein-rich smoothie — all great ways to start the day feeling nourished.

3.Move gently in the morning.

Light movement like walking or stretching can help regulate cortisol and support serotonin production. In contrast, intense workouts early in the day can actually raise cortisol. Aim for something calming and enjoyable.

4.Hydrate before you caffeinate!

After 6–8 hours without fluids, your body wakes up dehydrated — and even mild dehydration can cause brain fog. Tea and coffee are also dehydrating, so get into the habit of drinking a glass of water while the kettle boils.

5.Eat something before your morning caffeine.

Caffeine stimulates cortisol release — especially when your blood sugar is low from overnight fasting. This can lead to a rollercoaster of energy and cravings for the rest of the day. If you're not ready for a full breakfast, a small snack — like a handful of nuts or a boiled egg — can help reduce that cortisol spike.

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You don’t need to overhaul your entire routine overnight. Just try one new habit a week and see how you feel.

As ever, if you'd like personalised nutrition and lifestyle support, I offer a FREE 30-minute telephone taster session where we can chat about how I may be able to help you.

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