Waking up in the morning can be a challenge for many people. However, there are several steps you can take to help you wake up feeling energized and ready to tackle the day. Here’s a 5-step wake up protocol that includes taking a cold shower, drinking apple cider vinegar (ACV), holding off on the coffee, and getting low-level sunlight that will put you on track in the AM.
Step 1: Take a Cold Shower
Taking a cold shower in the morning can help you wake up quickly and increase alertness. The cold water can stimulate the production of endorphins, which can help improve your mood and reduce feelings of stress and anxiety. Additionally, cold water can also help increase blood flow and reduce inflammation, which can help improve recovery after exercise. (Source: Medical News Today – https://www.medicalnewstoday.com/articles/319740)
Step 2: Drink Apple Cider Vinegar (ACV)
Drinking apple cider vinegar (ACV) in the morning can help regulate blood sugar levels, improve digestion, and boost the immune system. ACV contains acetic acid, which has been shown to reduce insulin levels and improve insulin sensitivity, making it a great addition to a healthy morning routine. Additionally, ACV can also help stimulate the production of digestive enzymes, which can aid in digestion and reduce bloating. (Source: Healthline – https://www.healthline.com/nutrition/drinking-apple-cider-vinegar-before-bed)
Step 3: Hold off on the Coffee
While many people rely on coffee to help them wake up in the morning, drinking coffee too early can actually interfere with your body’s natural cortisol levels. Cortisol is a hormone that helps regulate the sleep-wake cycle, and drinking coffee too early in the morning can disrupt cortisol production and make it harder for you to wake up naturally. It’s best to wait at least an hour after waking up before drinking coffee. (Source: Verywell Health – https://www.verywellhealth.com/drinking-coffee-in-the-morning-should-you-wait-5085414)
Step 4: Get Low-Level Sunlight
Getting some natural sunlight in the morning can help reset your body’s internal clock and improve your sleep-wake cycle. Exposure to sunlight can help regulate the production of melatonin, a hormone that helps promote sleep, and increase the production of serotonin, a hormone that helps improve mood and reduce feelings of depression. Even just 10-15 minutes of low-level sunlight exposure in the morning can make a big difference. (Source: Sleep Foundation – https://www.sleepfoundation.org/how-sleep-works/how-light-affects-sleep)
Step 5: Eat a Healthy Breakfast
Eating a healthy breakfast is an important part of any morning routine. A balanced breakfast can help regulate blood sugar levels, improve cognitive function, and provide you with the energy you need to start your day. Opt for a breakfast that includes a combination of protein, healthy fats, and complex carbohydrates, such as eggs, avocado toast, or oatmeal with nuts and berries. (Source: Harvard Health Publishing – https://www.health.harvard.edu/blog/eating-breakfast-might-reduce-cravings-and-overeating-2017110912736)
By following these 5 steps, you can help improve your morning routine and start your day off on the right foot. Incorporating a cold shower, ACV, sunlight exposure, and a healthy breakfast can help regulate your body’s natural rhythms and improve your overall health and well-being.
Reach out to find out