Health Mistakes You Might Be Making In The Morning

Starting the day out right can go a long way towards reducing stress, boosting energy, and improving your overall health. While you may already have established some healthy morning habits, there are probably other things you are doing (or not doing) in the morning that may be impacting your health. One easy way to avoid harmful health mistakes is to establish and follow a healthy morning routine, according to Verywell Mind.

Popular Science shared tips on how to develop a morning routine that will stick. To get started, you should slowly piggyback one habit at a time onto your current routine, then give it time to settle. They also recommend keeping morning goals realistic. For instance, if you are raising a toddler, you may not be able to practice quiet meditation, but you may be able to take some deep breaths while you shower. As you continue to evaluate your morning routine, here's what to keep in mind about health mistakes you might be making.

Getting the right amount of sleep is crucial for your physical, emotional, and cognitive health. According to the National Sleep Foundation, "Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. ... Without enough sleep, the brain cannot function properly. This can impair your abilities to concentrate, think clearly, and process memories." Getting enough sleep can even protect you against disease.

Although sleep recommendations vary, adults aged 18 and over usually require between seven and eight hours of sleep each night (per National Heart, Lung, and Blood Institute). To achieve this amount of sleep, the National Sleep Foundation advises establishing a comfortable sleep environment, banning electronic devices in the bedroom, and going to bed at around the same time each night.

Keep in mind that when it comes to sleep, there can be too much of a good thing. Oversleeping (hypersomnia) can lead to a range of medical issues, including diabetes, heart disease, back pain, obesity, headaches, and an increased risk of death. Additionally, oversleeping can place you at risk for anxiety, depression, low energy, and memory problems (via WebMD).

It's probably no surprise that letting in morning light can help wake you up. According to CNET, "When you wake up to an alarm in a dark room, your brain is still in 'sleep' mode. But if you throw open the curtains immediately and let sunlight in, your brain will accept the fact that it's time to be awake. If the lighting gradually gets brighter, like during a sunrise, our bodies are even more responsive and you'll feel much more refreshed." Of course, letting in morning light can become more difficult as the seasons change. To simulate a natural sunrise, you may wish to explore products designed with this in mind, such as brightening alarm clocks, smart bulbs, special nightlights, and even high-tech sleeping masks.

Interestingly, opening up your curtains in the morning can also promote better sleep at night. Per Healthline, waking up to natural light can effectively restart your sleep-wake cycle and get your circadian rhythm back on track. If you struggle with getting a good night's rest, you may also benefit from morning light therapy. Verywell Health advises aiming for 30 to 45 minutes in the morning sun, without wearing sunglasses or sun visors. (Using sunscreen to protect your skin is recommended.) If you're thinking that morning light therapy sounds like a good excuse to drink your coffee in the garden or go on an early walk with a friend, you're absolutely right. Enjoy!

An Ohio State University study found that about 15% of adults skip their morning meal (via Verywell Health). Unfortunately, this omission may cause them to miss out on important nutrients (such as calcium and vitamin C) that are commonly found in breakfast foods like dairy products, fruit, whole grains, and fortified cereals. The same study also revealed that people who skip breakfast tend to eat less fiber and more carbohydrates, sugars, and saturated fats later in the day than those who eat breakfast. Along with its nutritional impact, skipping breakfast may place you at increased risk for disease, negatively impact your blood sugar levels, give rise to unhealthy cravings, cause weight gain, and lead to headaches and dizziness, per Eat This, Not That. 

Eating a breakfast high in sugar or sodium is another health mistake you might be making in the morning. In an interview with Silver Sneakers, registered dietitian nutritionists advised avoiding baked goods, instant oatmeal, fruit-on-the-bottom yogurts, bottled tea, high-sugar cereals, and processed meats like bacon and sausage. Instead, they recommend reaching for whole grains, plain yogurt with fresh fruit, home-brewed tea, eggs, and low-sugar cereals like Cheerios.

Despite widespread recommendations from dietary experts that we should get our nutrition from real food, about half of the adult population regularly take at least one supplement, according to Harvard Health. Although supplements are usually taken in the interest of good health, many are unnecessary, ineffective, and a waste of money. In some cases, they can be downright dangerous. That said, there are times when supplementation is recommended; for instance, your doctor may prescribe supplements if you have a nutritional deficiency. They may also suggest specific dietary modifications.

If you believe that taking supplements will benefit your health in some way, we recommend checking in with your doctor first. It is important to understand that supplements can sometimes interact with prescribed medications, reducing their effectiveness. Additionally, taking large amounts of supplements (over-supplementation) can be harmful. For example, too much iron can cause nausea, vomiting, and damage to the liver and other organs. Additionally, excess amounts of vitamin A can lead to headaches, liver damage, reduced bone strength, and birth defects (via National Institutes of Health: Office of Dietary Supplements).

Although you may be in a rush some mornings, make sure to take an extra few minutes to brush and floss your teeth. After all, your teeth are really important. Without them, you would struggle to eat, talk, and smile. Teeth give your face its shape, and they're the foundation of a healthy smile (per Oral Health Foundation).

To prevent cavities and gum disease (not to mention expensive dental work), the American Dental Association recommends: brushing your teeth twice daily with fluoride toothpaste, flossing or using an alternate interdental cleaning method to clean between your teeth every day, limiting sugary beverages and foods, and visiting your dentist regularly.

The Mayo Clinic also suggests using mouthwash after brushing and flossing, drinking plenty of water, and replacing your toothbrush at least every three to four months. If you have questions about what type of dental hygiene products are best for you, ask your dentist for personalized recommendations.

Failing to hydrate well in the morning is a common health mistake. Whether or not you feel like drinking something, the reality is that our bodies require a certain amount of fluid to function properly. Larry Kenney, professor of physiology and kinesiology at Penn State, told WebMD, "Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles."

Although the exact amount of fluid the body requires can vary, a good rule of thumb is to drink enough that you need to urinate every two to four hours. You'll also want to keep an eye out for signs of dehydration, including reduced urinary output, headaches, and cramping.

If you struggle to drink enough water each day, starting out early in the morning may help. Additionally, Self advises adding flavoring, drinking sparkling varieties, or trying herbal tea. You may also benefit from keeping water bottles filled up all around you, using an app to track your fluid intake, and drinking a glass of water after every bathroom break. The good news is that your morning cup of coffee, along with watery foods like fruit and yogurt, can count towards your daily fluid goals.

One effective way to avoid making health mistakes in the morning is to spend some time preparing the night before. Along with visualizing the day ahead, it may be helpful to take care of certain tasks like laying out appropriate clothing, locating items that you'll need in the morning, and making your lunch ahead if you plan to bring one with you when you leave home. Calendar provides a number of suggestions on how to make the act of getting out of bed go more smoothly. For instance, it may be motivating to decide on your breakfast the night before or plan to do the most exciting jobs early in the day. The bottom line is that while planning ahead is good, preparation is even better. Preparing for the day can help reduce stress and improve your daily productivity (via Verywell Mind).

However, as Rachel Goldman, a psychologist and clinical assistant professor at the NYU School of Medicine, told Verywell Mind, "Plans don't always go as planned, though, so remember to be kind to yourself."