1. Not stretching
Waking up without stretching: Starting your day with some gentle stretching is crucial. Engaging in morning stretches can enhance blood circulation and flexibility, which sets a positive tone for the day ahead. Research suggests that stretching not only helps in loosening muscles but also contributes to improved mental clarity, allowing for a more focused start to the day.
2. Starting your day with a cup of tea/coffee
Coffee/Tea: Many people kick off their mornings with tea or coffee loaded with cream and sugar. This common practice may exacerbate acid reflux symptoms, particularly in individuals with gastroesophageal reflux disease (GERD) [1]. Instead, consider starting your day with a glass of water, followed by a cup of green or white tea, which contains antioxidants and can be gentler on the stomach.
3. Skipping breakfast
Skipping breakfast: The gap between dinner and breakfast is usually the longest, and if you skip breakfast, it can leave you feeling tired and lethargic throughout the day. Studies indicate that a nutritious breakfast can play a significant role in maintaining energy levels and improving overall cognitive function [2]. Prioritizing a balanced meal in the morning can enhance your productivity and mood.
4. Not getting enough sleep
Get enough sleep: Not prioritizing sleep can lead to losing those precious hours your body needs to recover. Insufficient sleep has been linked to increased stress levels and various health issues, including heightened susceptibility to GERD [3]. Ideally, aim for 6 to 8 hours of quality sleep to help rejuvenate your body and mind.
5. Checking your phone
Checking your phone: It's not the best idea to start your day by looking at your mobile screen. Engaging with screens immediately upon waking can lead to increased stress and anxiety, impacting your overall well-being. Instead, take a moment to enjoy the real world and complete your morning tasks. Make it a rule to avoid your phone for at least an hour after waking up to foster a more peaceful start to your day.
6. Rush hour road rage
Rush hour road rage: Morning traffic is something we all have to deal with. The stress from traffic can significantly affect your mood and productivity throughout the day. If possible, try to plan your route and leave at a time that helps you avoid heavy traffic. Listening to calming music or engaging in mindfulness practices during your commute can help mitigate stress and promote a more relaxed state of mind [4].
If you want to dive deeper into your health, consider chatting with our online doctor. An online AI doctor can provide you with quick advice, and you can easily talk to a doctor online whenever you need assistance. Whether it's a quick question or a full online doctor consultation, we've got you covered!
References:
- Laya Nasrollah, Carla Maradey-Romero, Lokesh K Jha, Rakshith Gadam, Stuart F Quan, Ronnie Fass. Naps are associated more commonly with gastroesophageal reflux, compared with nocturnal sleep.. PubMed. 2015.
- Kenichi Nakahara, Yasuhiro Fujiwara, Keiko Hiramoto, Tetsuo Arakawa. GERD and sleep disturbances.. PubMed. 2016.
- Masatsugu Okuyama, Osamu Takaishi, Kenichi Nakahara, Narika Iwakura, Tomoki Hasegawa, Maizumi Oyama, Ayumi Inoue, Hirotaka Ishizu, Hiroshi Satoh, Yasuhiro Fujiwara. Associations among gastroesophageal reflux disease, psychological stress, and sleep disturbances in Japanese adults.. PubMed. 2017.
- Christine Herdman, Dina Halegoua-De Marzio, Paurush Shah, Susie Denuna-Rivera, Karl Doghramji, Sidney Cohen, Anthony J Dimarino. Sleep disorders and the prevalence of asymptomatic nocturnal acid and non-acid reflux.. PubMed. 2013.
- Y Fujiwara, Y Kohata, K Nakahara, T Tanigawa, H Yamagami, M Shiba, K Watanabe, K Tominaga, T Watanabe, T Arakawa. Characteristics of nighttime reflux assessed using multichannel intraluminal impedance pH monitoring and a portable electroencephalograph.. PubMed. 2016.