Are you fastidious about tucking yourself up at 10.30pm every night, but play fast and loose when it comes to waking up? You might want to switch that around. \u2018To maintain a healthy circadian rhythm it\u2019s more important to have a fixed rise time (at least during the working week) than a fixed bedtime,\u2019 says Professor Kevin Morgan, director of the Clinical Sleep Research Unit at Loughborough University. Lie-ins at the weekend are OK but, he says, \u2018don\u2019t overdo it and spend so long in bed that you are out of sync\u2019.<\/p>\n
2 Start with a stretch<\/p>\n
Osteopath James Davies \u2013 who keeps Joe Wicks<\/a> and David Beckham<\/a> in shape \u2013 says gentle tai chi movements are the best way to begin your day. \u2018I started doing this after a trip to Thailand<\/a> in 2011, and it has stayed with me ever since,\u2019 he says. Try shifting your weight from side to side while sweeping your arms softly across your body; spinal twists (where you stand tall and gently rotate your upper body, letting the arms swing freely across your torso); and moving your arms with your breath, rising overhead as you inhale and lowering as you exhale. This type of dynamic stretching will \u2018wake the body gently while calming the mind\u2019, says Davies.<\/p>\n We\u2019ve all heard the wild-swimming crew waxing lyrical about the benefits of cold water, but if dunking yourself in a river every morning or even enduring a cold shower are out of the question, you could always try a micro version instead. \u2018Splash your face and neck with cold water first thing to offset the ill-effects of excess cortisol [the stress hormone that can trigger increased oil production],\u2019 says nutrition therapist Ian Marber. Correspondingly, there has been lots of debate on social media recently about whether you actually need to wash your face in the morning, with some saying you will strip away essential lipids from the skin if you do. Consultant dermatologist Dr Justine Kluk says, \u2018I recommend washing your face, especially for acne-prone skin, to remove grease and dead skin cells that may have accumulated overnight. Just stick to a mild, non-stripping cleanser to preserve the skin barrier.\u2019 YOU beauty editor Rosie Green says, \u2018Follow with serum \u2013 I keep mine in the fridge to pack an extra cooling punch.\u2019<\/p>\n 4 Don\u2019t banish the coffee<\/p>\n Caffeine has got a bad name for itself \u2013 and if you believe Gen Z we should all religiously be sipping \u00a35 matcha lattes instead \u2013 but coffee has its benefits. \u2018It tastes delicious, gives an energy kick and is a surprisingly good source of polyphenols [antioxidants] and fibre to support gut health,\u2019 says Dr Kluk. Professor Morgan describes coffee as \u2018a hedonic morning ritual, which \u2013 perhaps independently of its wakening biochemical effects \u2013 helps us to prepare mentally for the day.\u2019 Make ours a black Americano.<\/p>\n 5 Get sweaty between six and nine<\/p>\n Jack McNamara, a senior lecturer in clinical exercise physiology at the University of East London, calls this time slot \u2018the sweet spot\u2019 for exercise, \u2018aligning with your body\u2019s natural cortisol awakening response\u2019. Morning cardio offers exceptional benefits: research shows it enhances fat burn by up to 20 per cent when completed before breakfast, and it is effective for improving metabolic health markers. It also provides an \u2018all-day cognitive boost\u2019; studies show improved memory and decision-making for up to eight hours post-workout. However, it\u2019s OK to give yourself a little caffeine-fuelled breather before dashing out of the door. \u2018Light activities such as yoga work brilliantly immediately upon waking, while more intense sessions benefit from a 20 to 30 minute pause after coffee for that performance boost,\u2019 says McNamara. He suggests aiming for a 30- to 45-minute workout because \u2018this duration optimises benefits while remaining sustainable\u2019. To help motivation, lay out your workout kit the night before.<\/p>\n 6 Take your supplements with breakfast<\/p>\n \u2018The best time to take supplements is with food unless otherwise directed,\u2019 says Marber (iron supplements, for example, are best taken on an empty stomach alongside vitamin C or a drink). \u2018Some nutrients are fat-soluble \u2013 vitamins A, D, E and K \u2013 so the presence of food enhances their absorption. I prefer to take mine with breakfast so it\u2019s done for the day, with the exception of magnesium, which I have an hour or so before sleep as it can promote relaxation.\u2019<\/p>\n 7 Combine food groups at breakfast<\/p>\n If you normally eat just one food type at breakfast \u2013 probably a carbohydrate-heavy cereal \u2013 then you\u2019re not setting yourself up for the day in the best way possible. \u2018A combination of fibre and protein in the morning results in a slow and steady supply of energy,\u2019 says Marber. \u2018That might be eggs with granary toast, sliced salmon with avocado and oat cakes, or Greek yogurt with unsalted nuts and berries.\u2019<\/p>\n 8 Embrace seeds and powders<\/p>\n Having a seed mix you can pop on top of your breakfast of choice every day is a good way to boost gut diversity. Or try Marber\u2019s alternative: \u2018I like to sprinkle a little matcha powder on my yogurt and berries as it offers an amino acid called l-theanine and an antioxidant called epigallocatechin gallate [EGCG], which together can enhance alpha-wave activity in the brain more than regular coffee or green tea.\u2019<\/p>\n 9 Apply a vitamin C serum<\/p>\n Overwhelmed with skincare options? Prioritise vitamin C, says consultant dermatologist Dr Anjali Mahto. \u2018Vitamin C is a well- researched antioxidant that helps protect the skin from pollution, UV and environmental stressors,\u2019 she says. \u2018It also supports collagen production and can brighten the complexion over time.\u2019 Rosie Green\u2019s favourite is SkinCeuticals C E Ferulic serum<\/a>, \u00a3165 (skinceuticals.co.uk). It’s he secret beauty ingredient she’s used for over a decade that’s made her skin look like this at 50<\/a>. Or\u00a0try Modern Chemistry Vitamin C Serum With Ferulic Acid, \u00a313 (boots.com)\u00a0<\/p>\n![\"\"](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/10\/103146097-15209469-image-a-1_1761390583775.jpg\")
3 Try mini cold water therapy<\/p>\n