If you dread the crack of dawn, fear no more. There are easy ways to be chipper at sunrise. Start with an orange at breakfast. Its sweet-sour taste lifts morning fogginess and gives you a kick-start of fiber. You won’t be sorry—there are plenty of reasons to get up early.
Many in the business world believe the early bird gets the deal. CEOs of major companies like Apple, Avon and Disney report waking times of 5 am or earlier. Productivity experts recommend using the early hours to get a jumpstart on daily tasks.
A recent study found early risers rated their health and happiness higher than people who stay up late. Researchers concluded that since society is set up on a nine-to-five routine, those who are in sync with that routine are likely to be happier.
Restful sleep is the first step to becoming an early bird; an invigorating morning ritual is the second.
A good night’s sleep
Ensure you get a sound sleep by
- fitting some exercise into each day
- resisting snacks in the hours before bedtime
- avoiding caffeine and alcohol before bed
- establishing a relaxing bedtime routine
- taking a warm bath or reading a book before going to sleep
- sticking to a regular bedtime (and wake-up time)
Morning sun salutations
Set aside five minutes each morning for sun salutations (short sequences of yoga poses). They will give you energy and strength to face the day. Remember never to push yourself to the point of discomfort—each pose should feel comfortable.
1. Mountain pose
Stand with your feet hip distance apart, hands at your side. Take a few slow, deep breaths.
2. Hands up
Inhale slowly and reach both arms above your head and as far back as you comfortably can.
3. Standing forward bend
Exhale and bend forward at the hips, keeping a long, straight spine, and reach your arms toward your toes.
4. Lunge
As you inhale, put your hands on the floor in front of you. With your right leg, step back into a lunge. Feel the gentle stretch along the front and back of your thigh.
5. Plank
Bring your left leg back in line with your right so that your weight is distributed between your hands and your feet. Draw in your abdominal muscles, keeping your back level.
6. Chaturanga
Bend your elbows to about 90 degrees, at the same time bringing them close to your body. Maintain a level back. Beginners may do this pose with knees on the ground.
7. Cobra
Push up with your arms and bring your upper back into a gentle arch.
8. Downward dog
Lift your hips and push up with your arms, gently straightening your legs so you are bending over in an inverted V-shape. Hold for five slow breaths.
9. Lunge
Still with hands on the floor, inhale and step forward with the right leg.
Finish your sun salutation with one more of each of these poses:
- standing forward bend
- hands up
- mountain pose