We wake up every day and go on about our day, but very few of us really start the day right. Insulin spikes and heightened cortisol levels can stir up unnecessary trouble, and experts warn us against indulging in activities that jump-start our nervous system right away. Below are 6 of the most common morning habits Indians engage in. Dr Brunda M S, Sr. Consultant – Internal Medicine, Aster CMI Hospital, Bangalore, decoded and ranked them on a scale of 1 to 10, with one being the worst and 10 the best. Find out the rankings below:
Rushing out of bed to work
The worst habit is rushing out of bed and going straight to work, which causes sudden stress, raises cortisol, and sets a chaotic tone for the entire day, so it is rated 1/10.
Immediate workout
Doing an immediate workout is very helpful for metabolism and focus, but it may feel too intense for some people who wake up low on energy, so it gets 7/10.
A healthy breakfast
A healthy breakfast supports energy, mood, and blood sugar balance, so it is also rated 8/10.
Skipping breakfast + only chai
Skipping breakfast and only having chai gives quick stimulation but leads to low energy, cravings, and poor concentration later, so it is rated 3/10.
A healthy (and tasty) breakfast should balance carbohydrates such as grains or fruits, proteins such as eggs, and include a nutritious beverage like milk, juice or shakes.
Doing an immediate workout is very helpful for metabolism and focus. (Source: Freepik)
Journaling
Dr Brunda said that journaling or planning the day is one of the best morning habits because it calms the mind, reduces stress, and gives clear direction for the day, so it gets 9/10.
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Scrolling on the phone
Scrolling in bed can harm mental health, delay your day, and increase anxiety, so it gets 2/10.
Which is the best habit?
Breathwork to start your mornings gets a 10/10.
Dr Deepti Sinha, lead consultant, Dept of ENT at the CK Birla Hospital (R), Delhi, agreed that practising nasal breathing exercises within 30 minutes of waking up can significantly benefit your body and mind.
“Techniques like relaxed nose breathing, alternate nostril breathing, and belly breathing promote a calm and focused start to your day. By inhaling and exhaling through your nose, you humidify the air, enhancing respiratory comfort and supporting lung health,” said Dr Sinha.
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Within 30 minutes of waking up is an essential point because it “works like a natural alarm for your body, as it helps you feel awake, energised, and clear-headed, preparing your body and mind for the day. “When you pair it with sunlight and a glass of water, it’s an easy way to align with your body’s natural circadian rhythm,” she said.
Overall, Dr Brunda mentioned that calm, mindful, and nourished mornings support better health than rushed or distracted starts.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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