Let's face it: getting up in the morning isn't always easy. Especially when it's still dark outside and your bed feels extra warm and cosy.
It can be incredibly tempting to hit 'snooze' a few times and rush through your morning routine for the sake of an extra half hour in bed. But that often means you start the day feeling like you're already playing catch-up.
How you start your morning can set the tone for the rest of your day. Making time for a few healthy habits can help you feel more energised, focused and ready to take on whatever’s ahead.
But that doesn’t mean setting a 5am alarm, following a complicated skincare routine or squeezing in an hour-long workout before work. Often, it’s the small things you do consistently that make the biggest difference.
The good news? You don’t need to overhaul your routine to make your mornings work better for you. A few simple habits can be a great place to start.
Table of Contents
Your ultimate morning checklist 1. Resist the urge to hit snooze 2. Hydrate before you caffeinate 3. Let there be light 4. Move your body (before the day takes over) 5. Take a moment before reaching for your phone 6. Eat a breakfast that keeps you going 7. Make your routine work for your stress levels 8. Protect your sleep to make mornings easier Your morning routine, sorted
Your ultimate morning checklist
1. Resist the urge to hit snooze
We know, we know. When it’s dark outside, those extra ten minutes in bed feel irresistible. But repeatedly snoozing your alarm can leave you feeling groggier, rather than more refreshed.
Instead, try setting your alarm for a realistic time that allows you to wake up without rushing. Keeping your wake-up time fairly consistent - even at weekends - can also help regulate your body clock.
2. Hydrate before you caffeinate
After a night’s sleep, you’ve gone many hours without drinking, so starting your day with a glass of water is a simple way to replenish fluids.
If your first instinct is to reach for the coffee machine, try having some water first. And if you want to give your hydration a little extra support, Hydree combines four essential electrolytes to help keep you hydrated and ready for the day ahead.
3. Let there be light
Getting some natural light first thing is a simple way to help your body wake up. Morning daylight helps regulate your circadian rhythm (your body’s internal clock), supporting your natural sleep-wake cycle.
With darker mornings and shorter days, getting enough daylight can be a little trickier during autumn and winter. Try opening your curtains as soon as you get up, having breakfast near a window or heading outside for a short morning walk when you can.
Less sunlight also means it’s worth keeping an eye on your vitamin D intake. The NHS recommends that adults consider taking a daily vitamin D supplement during autumn and winter, and Extracted’s Vitamin D3 + K2 is a great addition to your seasonal routine.
4. Move your body (before the day takes over)
You don’t need to squeeze in a full workout before breakfast to enjoy the benefits of movement. A little activity in the morning can help you feel more awake, lift your mood and get your day off to a positive start.
Try stretching while the kettle boils, doing a few minutes of yoga, or walking part of your commute. If you enjoy an early gym session, great. If not, a gentle start is just as valid.
5. Take a moment before reaching for your phone
It’s easy to start the day scrolling through emails, messages and social media before you’ve even got out of bed. But immediately filling your head with notifications and other people’s updates can make your morning feel hectic before it’s really begun.
Try giving yourself a little breathing room before diving into the digital world. You could spend a few minutes stretching, writing down your priorities for the day or simply enjoying your coffee without a screen in front of you.
6. Eat a breakfast that keeps you going
Starting your day with a balanced breakfast can help keep hunger at bay and give you energy for the morning ahead.
Aim to include a mix of protein, fibre-rich carbohydrates and healthy fats where you can. Think eggs on wholegrain toast, porridge with nuts and seeds, or Greek yoghurt with fruit. You can prep certain breakfasts (like overnight oats) in advance, to free up some time in the mornings.
Our 40-ingredient mega multivitamin, Multee, can also help you cover your nutritional bases alongside the good stuff on your plate.
7. Make your routine work for your stress levels
Mornings can set the tone for the rest of the day, especially when you’re rushing around trying to get everything done. Building in a few moments of calm can help you feel more prepared to handle whatever’s ahead.
Try a few slow breaths, a short mindfulness exercise, or writing down three things you need to focus on that day. You could also make your morning less stressful by packing your bag, choosing your outfit and checking your calendar the night before.
If stress is something you regularly struggle with, Calmee may be a useful addition to a wider self-care routine. Its Lactium® and adaptogen blend is designed to support relaxation, alongside the everyday habits that help you manage stress.
8. Protect your sleep to make mornings easier
A great morning routine actually starts the night before. If you’re consistently going to bed late, waking up exhausted and relying on multiple alarms, no amount of morning motivation is going to make up for a lack of sleep.
Keeping a consistent bedtime, winding down before bed and limiting late-evening caffeine can all help support better sleep.
If switching off at night is a challenge, Sleepee is designed to support your sleep routine, helping you fall asleep faster and stay asleep longer. Pairing it with consistent sleep habits can help you give your body the rest it needs.
Your morning routine, sorted
Mastering your morning doesn’t mean changing everything overnight. It’s about finding a few simple habits that work for you and making them part of your everyday morning routine.
Your ultimate morning checklist:
- Get up at a consistent time
- Get some natural light
- Start the day with a glass of water
- Make time for a little movement
- Fuel up with a balanced breakfast
- Give yourself a break from your phone
- Make space for a moment of calm
- Set yourself up for a good night’s sleep
You won’t tick every box every morning, and that’s okay. Start with what feels manageable, build from there and find a routine that helps you feel ready for the day ahead - even when it’s dark, cold and your bed is calling!
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
How do I take Hydree?
Add one sachet of Hydree to a glass or water bottle, pour over chilled water and mix well. Natural Himalayan salt can cause a small amount of sediment, so if you’re using a bottle, just give it a quick shake before sipping.
What should I expect from Extracted's vitamin D?
Vitamin D3 and K2 work in harmony to optimise calcium utilisation by the body. D3 increases absorption, while K2 directs it to the bones and teeth and stops it from travelling to the arteries and heart.
What is ABSORB®?
For short-term stress relief: Take 1-2 Calmee capsules as required.
For ongoing stress management: Take 1-2 Calmee capsules in the morning, but avoid pairing it with coffee, as caffeine may lessen its effectiveness.
For better sleep quality: Take 1-2 Calmee capsules an hour before going to bed, alongside your Sleepee supplement, or if you wake up in the middle of the night and find it hard to drift back off.
How long does it take to notice a difference with Multee?
With Multee, you should see noticeable results within just 30 days of consistent usage, although individual experiences may vary.
Multee should start to make a noticeable impact on your energy levels and overall wellbeing after one month. But based on the most recent studies, it can take 1-3 months of consistent usage to correct a vitamin deficiency - it can vary depending on your diet and overall health condition. Some people may feel the benefits sooner than this, but response times can differ based on factors like overall health status and whether or not they've stuck to the recommended dosage.
Please note, the B vitamin complex can cause bright yellow urine - this is nothing to worry about!
Is the packaging recyclable and letter-box friendly?
Yes and yes! We are as environmentally concious as we can be and pride ourselves on not using overcomplicated packaging and plastic tubs.
What does Hydree taste like?
Hydree has a light, natural raspberry flavour with a touch of stevia. It’s refreshing and subtle - not overly sweet and not overly salty either.
Unlike some electrolytes that taste like strong squash (often due to excess sweeteners, colours and flavourings), Hydree is carefully balanced with the electrolytes your body actually needs, including sodium, without overpowering your taste buds.
Why are electrolytes important?
When you sweat, sleep, have a stomach bug or drink alcohol, you lose electrolytes which need to be replenished to keep you hydrated and feeling your best. That’s why water alone isn’t enough; only an electrolyte supplement can replenish essential minerals like sodium, potassium and magnesium.
How does Multee work?
Our revolutionary supplement works by combining everything your body needs in optimum dosages, so you won’t need to buy other supplements separately - it’s all included in these two daily capsules!
What are potential side effects of a vitamin D deficiency?
Many people are at risk of suffering from a vitamin D deficiency, which can take the form of bone and muscle pain, fatigue, and mood changes. This can understandably have a huge impact on someone’s overall health and wellbeing.
