Best thing to do in the morning

The best morning habit is to get outside for natural light and move your body—ideally together—to promote wakefulness and help anchor your circadian rhythm. 1 2

• Walk, jog, or skip rope outdoors: A morning walk combines movement with sunlight; a light jog or skipping rope are alternatives. 3
• Cold shower or immersion: One to three minutes of cold water can help you feel more awake. 4
• Keep a consistent routine: Aim to wake at roughly the same time each day and repeat your morning light habit consistently. 5 6
• If you eat in the morning: Eating early can support a food-entrained circadian clock and increase alertness; a very large breakfast may leave you sleepy. 7 8