How to rise and shine

It’s hard to feel cheerful on dark, winter mornings, but learning how to make the most of an early start can boost your wellbeing and brighten your day

We often think a lot about how we spend our nine to five – the typical hours of a working day. But a new Tiktok trend has seen people sharing how they spend the hours from five to nine in the morning – and how it sets them up for the day ahead.

Sleep counsellor Thomas Hoegh Reisenhus welcomes the trend.

“How we start our day impacts our ability to get the most out of it,” says Thomas (uk.tempur.com).

“A solid morning routine can improve productivity by helping us better prioritise our time and anticipate what lies ahead, which makes us feel better equipped to cope with the demands of the day.”

Here, our experts explain how to get the most out of your mornings.

Be kind to yourself: Getting up in the morning shouldn’t feel like a punishment. “Set yourself up for a successful morning with a good night’s sleep,” says fitness coach and former Olympian, Sarah Stevenson.

Most people need between seven and eight hours of rest per night.

If you still struggle to get out of bed when your alarm goes off, it may be time to change your habits.

“Instead of abruptly waking yourself up, try opening the blinds or turning on a light to wake yourself gradually.

“This will help your body adjust and make it easier to get out of bed when it’s time to start your day,” says Sarah.

Get more natural light: As the days shorten, it’s important to get outside in the mornings for a short walk. “Natural light is essential for regulating our body clock,” says sleep expert Jules Goldberg (sleepwave.com). “If we spend too much time indoors, the body misses out on the signals that sunlight gives us about when we should be awake and when we should be asleep.

“Spending more time outside, particularly in the morning, helps us feel awake during the day and sleepy at night – as well as having mood-boosting benefits.”

Be more childlike:

If you’re not normally a morning person, try to change your perspective. “See your day through a child’s eyes and tune into your adventurous side,” advises wellbeing expert Marcelle Delahaye-camping. “Begin by pretending your morning is a fun game or an activity you will enjoy.

“Choosing a positive outlook rather than seeing it as an arduous task will remove negative feelings and encourage you to get up.”

When your alarm goes off, try listing a few things you will enjoy doing that day, and then see how this changes your mindset.

Boost your mood:

Instead of reaching for your phone to scroll through social media first thing, do something that makes you feel happy. “It could be something as simple as spending a few moments having a quiet cup of tea before you crack on with your to-do list, to ease yourself into the dawn of a new day,” says Thomas.

Or, you might prefer something more lively. “Part of my morning routine is to dance around the lounge to one of my favourite songs,” says positive psychology coach Kelly Cookson. “I dance as if no one is watching (because no one is). And having a dressing gown disco is the perfect mood-booster.”

Set intentions:

Getting up earlier helps us take control of our day, instead of reacting to the day’s events. “Open a journal and jot down some intentions for the day. It could be things you want to achieve, or simply how you want to feel that day,” says Kelly.

“Then, clear your mind and close your eyes. Visualise your goals as if they are already a reality.

“Don’t focus on practical steps you need to take, but how it would feel if you had already achieved success. You will know this is working when you start to feel excited rather than anxious.”

Part of my morning routine is dancing to a favourite song in the lounge

Focus on fuel:

Instead of grabbing a hasty cup of coffee on the way out of the door, getting up earlier can mean you have time for a nourishing breakfast.

“Try to avoid foods high in saturated fat first thing in the morning, because this causes fatigue and low mood,” says nutritionist Simone Thomas (simonethomaswellness.com).

Instead, focus on high-protein foods. “Protein provides the long-lasting energy our bodies need throughout the day. Try overnight oats, omelettes, or dairy-free yoghurt with fruit.”

Even the act of making your breakfast can help start your day well. “Making your breakfast can be therapeutic – so get chopping and creating,” Simone adds.