My feed is a never-ending scroll of doom through my morning routine. People who are obsessed with beauty are tearing off the tape from their mouths. curl Also, early risers at 4 a.m. soak their faces in ice and meditate or write in their journals while most of us are still fast asleep.

My mornings are completely different from this. My alarm clock wakes me up about 15 minutes before I leave the house, so I’m busy washing my face and brushing my teeth. brushing Then I change my clothes and head out the door and head straight to the office. Until a conversation with a friend, I felt like the long ritual of AM was only for content creators and CEOs who speak at TED. She wakes up at 5:30 a.m. and drinks coffee in bed before her morning gym class, giving her a chance to wake up and get ready for the day. If possible, take a moment of mindfulness. I was perplexed and started thinking about what is actually worth it and what is all the unfounded TikTok hype.

I had a beauty consultation. sleep Experts decipher what we should actually do each morning and what we can skip during our precious extra time in bed. However, the most important thing is consistency. In fact, research shows that the regularity of your sleep pattern is more important than its duration. So finding a routine you can stick to, going to bed and waking up at the same time, is the secret to good health and longevity.

start with sunlight

“If you’re going to do something in the morning, keep it light,” says James Wilson, also known as a sleep geek. “Natural light is the most powerful and reliable way to tell your brain that the day has begun. Morning light suppresses melatonin (the hormone that keeps us sleepy) and increases warning signals and hormones like cortisol, which helps us wake up and feel energized. ”

Since you can’t always go outside, useful gadgets like SAD lamps, sunrise alarm clocks, and light therapy glasses can make a big difference. “What I am particularly interested in is light therapy Practical and easy to incorporate into real life, these glasses are ideal for early risers and shift workers. There’s no need for hacking or hype,” Wilson advises.

She added, “Light does the heavy lifting for your energy, mood, and sleep later that night. Consistent morning light helps stabilize your body.” clockmaking you more awake during the day and sleepy at night. You can’t force sleep, but you can fix your wake-up time and morning routine. Light is the key signal that makes it work. ”

avoid cell phone

When your alarm is on your phone, it’s tempting to immediately start scrolling through notifications you missed while you slept, but that’s far from the best activity for when you wake up. “Avoid opening your eyes and immediately diving into emails, breaking news, and solving family problems,” says Wilson. “I spent about five to 10 minutes slowly transitioning, getting dressed, breathing, and… hydrate And let your brain catch up with your body. A simple change you can make is to use a solar alarm clock instead of an alarm that wakes you up with adrenaline and cortisol. ” He emphasizes shelving stress for as long as possible. “Delay work emails, news, and difficult conversations until your day’s plans have arrived properly. Think of your morning as a calm morning, not a fire alarm.”

hydration is most important

When it comes to the morning trifecta of exercise, hydration, and nutrition, “hydration is number one,” sleep experts emphasize. “After hours of not drinking, just drinking water can be water Helps bring the system back online. ”

Physical activity is beneficial, but it doesn’t have to be excessive

Incorporating movement into your AM routine isn’t limited to early morning HIIT classes. Try making small changes, such as walking to the station one stop away instead of the one closest to your house. “It doesn’t have to be strenuous; 15 to 20 minutes is enough.” walk Morning is one of the most underrated habits to get energized. “It combines gentle movement and sunlight, a powerful combination for both mood and focus. Or you can just stretch,” admits Wilson. Wilson analyzes it as follows. “For night owls, pushing yourself too early can do more harm than good. And if you’re an early riser by nature, exercising in the morning may feel great, but only if it meets your sleep needs. Too little sleep increases your risk of injury and reduces your effectiveness. Sleep is non-negotiable. exercise That’s a bonus. ”

Time your caffeine intake

When to eat your first meal of the day largely depends on your lifestyle and varies from person to person. “The goal is to have an eating pattern that aligns with your body clock and lifestyle, rather than hard-and-fast rules. Consistency is more important than perfection.” When it comes to your mornings: brewit’s a surprisingly divisive topic. The general recommendation is to wait up to two hours before drinking your first cup of coffee to allow your natural cortisol to peak, but this isn’t a rule Wilson always agrees with. “The idea that everyone should delay their caffeine intake is based on weak evidence and is largely exaggerated,” he believes. “Rather than following social media-driven rules, be mindful of your own response, especially when those rules are bundled with what you’re selling.”

Moisturize your body after showering

Evening beauty treatments can be done easily for just one night. cream But it’s just as controversial as mouth taping. For cosmetic physician Dr. Tony Kariya, the most important skin care step is as basic as applying a body cream as soon as you get out of the shower. “The biggest mistake people with extremely dry body skin make is waiting too long to moisturize. Apply a body cream or lotion within three minutes of getting out of the shower, while your skin is still slightly damp. This locks moisture into your skin and dramatically increases hydration levels.”

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Use barrier repair cream

strengthen of the skin Rich in nutrients, it increases recovery power and solves many problems such as dehydration and dryness. “Look for formulas that contain ceramides, glycerin, urea, shea butter, or squalane. Hydration adds moisture, and barrier repair prevents moisture from leaching out. For chronic dryness, barrier repair is non-negotiable,” says Dr. Kariya.