How to Improve Your Morning Mood

Feeling edgy in the morning? Here are a few reasons why you might feel this way, and how you can start your day feeling calmer and more at peace.

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Waking up on the wrong side of the bed is never fun and can often send us on a downward spiral into a downright rubbish day. Morning routines, personality quirks, and other factors can be behind that unsettling feeling that has you on edge.

From the moment you open your eyes, your choices can impact your mood all day long. Let's unravel the enigma and master your mood for a happier, calmer you!

1. Rise and Shine with Intention: Morning Routine Matters

Ever wonder why some mornings feel like a rocky start? It could be your morning routine! Rushing through your morning activities can spike levels of cortisol, the infamous stress hormone. I think it goes without saying that checking your phone, the news or social media in bed after you wake up is not conducive to a good morning mood. Instead of checking your phone first thing, why not start to incorporate mindful practices like stretching or deep breathing to set a positive tone for the day?

Many scientific studies have shown that just a few minutes of mindfulness can significantly reduce stress levels. If you are new to mindfulness then try getting started with a free app like Insight Timer, or try out the free trials of other apps like Calm, Ten Percent Happier or Headspace, to see which you vibe with! Search for a short morning practice and listen first thing in the morning before looking at your emails or texts from cranky relatives.

2. Sleep and Circadian Rhythms

It’s no surprise that we often wake up feeling a bit crabby after a bad night's sleep. However, it may not just be due to lack of sleep. Regular sleep is also really important. Circadian rhythm, our body's internal biological clock, plays a pivotal role in regulating various physiological processes, including sleep-wake cycles and hormone production.

Maintaining a balanced circadian rhythm is crucial for overall well-being, and disruptions can have notable effects on mood. Research indicates that imbalances in circadian rhythm, often caused by irregular sleep patterns or insufficient sleep, can lead to increased levels of stress, irritability, and a generally negative morning mood.

A consistent sleep schedule, a sleep-conducive environment, and pre-bedtime relaxation practices are key factors in promoting a healthy circadian rhythm. Prioritising quality sleep can significantly contribute to a more stable and positive mood upon waking, fostering a healthier start to each day.

3. Tweak (or delete!) your morning coffee routine

Are you the type of person who says, “Don’t talk to me until I’ve had my morning coffee?” If so, it could be that your caffeine addiction is fuelling your poor mood on waking. If you decide to give coffee a miss for a while, you might find you feel much better and that could give you the motivation to break up with coffee for good.

If that is just too much to fathom, then try having coffee after food, instead of before breakfast. An empty stomach amplifies the effects of caffeine and can lead to more severe caffeine-induced energy spikes and dips. Research suggests that consuming coffee on an empty stomach can lead to increased anxiety and nervousness. So, make it a habit to enjoy your coffee after a nutritious breakfast to keep those jitters at bay.

4. Sleep Phenotypes - Are you just ‘not a morning person?’

The concept of being a morning person or a night owl is actually a thing! These are known as sleep phenotypes. Sleep phenotypes refer to variations in sleep patterns and preferences among individuals. Morning people, also known as ‘larks,’ tend to naturally wake up early and experience peak alertness in the morning. On the flip side, ‘night owls,’ find their peak energy and alertness later in the day, preferring to stay up into the night. These sleep preferences are not just lifestyle choices; they are influenced by genetic and biological factors. Numerous studies suggest that there are genetic influences associated with being a morning person or a night owl.

Understanding your sleep phenotype is essential for optimising your morning routine and overall well-being. If you're a night owl forced into an early bird routine, you may experience a misalignment between your natural sleep-wake cycle and external demands, leading to grogginess and a less-than-enthusiastic morning disposition. Recognising and respecting your sleep phenotype can empower you to tailor your morning routine to align with your inherent biological rhythms, ensuring a more harmonious start to your day. Employers are becoming more amenable to flexible working hours, so if you are a night owl you may want to discuss starting work a bit later to suit your body’s sleep phenotype.

5. Blue light at night, not a delight the next morning!

You may have heard that the blue light emitted by screens can disrupt your sleep and your circadian rhythm, making it difficult to unwind at night and leaving you feeling edgy the next day. Create a digital detox routine before bedtime to ensure a restful night's sleep and a more relaxed morning. I usually recommend that my clients leave their phones out of the bedrooms entirely. This can help sleep, and help you break the habit of checking your phone first thing in the morning. I bought an old school alarm a couple of years ago and find it is a much more enjoyable way to wake up, rather than instantly checking my phone after turning off my alarm.

6. Is Sugar Sabotaging your morning mood?

Think your healthy granola is innocent? Think again! Some breakfast options, even those seemingly virtuous, might be loaded with hidden sugars. Excessive sugar intake can lead to a rapid spike in blood sugar levels, causing irritability and mood swings. Swap sugary cereals for whole-grain options, or try a protein-rich breakfast like eggs or even leftover dinner, which I often eat for breakfast as a way to reduce waste and get veggies in at breakfast time! When you shift away from sugar in your breakfast (or in your morning coffee or tea!) you will notice a huge difference in your mood and energy levels.

7. Are you dehydrated?

Are you feeling on edge without an apparent reason? It might be your water intake! Dehydration can lead to increased cortisol levels, making you more susceptible to stress. Ensure you're sipping on water throughout the day, especially after waking up. Even mild dehydration can negatively impact mood and cognitive function. A handy trick to make sure you are drinking enough water is to multiply your body weight in kg by 0.033. This will give you the amount of water you need to drink each day in litres. Beware that coffee, black tea and alcohol are dehydrating, so if you drink any of these you need to add more water to balance them out. If you exercise to the point of sweating, or if you are breastfeeding, you need to drink more water again! For the vast majority of people, we need much more water than we think!

8. Morning Light Magic: Nature's Mood Enhancer

Did you know that exposure to natural light in the morning can significantly impact your mood? Sunlight stimulates the production of serotonin, a neurotransmitter associated with feelings of well-being and happiness. Research has found that 1 hour of morning light exposure significantly improved seasonal affective disorder, compared to a treatment with low dose artificial light.

But why not try out your own personal research to see if getting some natural light in the morning helps to shift your mood. I find a ten-minute walk outside before starting work helps significantly and doesn’t take too much time! See what works for you - it is a free and simple way to shift your mood in the morning.

9. The Power of Purpose

Have you ever considered the impact of having a sense of purpose in your morning routine? A recent study published in the Journal of the American Academy of Child and Adolescent Psychiatry explores the significance of meaningful roles, particularly in the context of elementary school children, but I think it relates to all of us as we age as well. The study highlights the role of being a line leader, a seemingly simple responsibility that can have a profound impact on a child's morning routine.

The research delves into the psychological effects of holding a leadership position, even as trivial as being the line leader in elementary school. The findings suggest that having a designated role, a purpose to fulfil in the morning, can instil a sense of pride and urgency in children. This sense of purpose was observed to translate into increased motivation, with children willingly and eagerly completing their morning tasks without parental prompting.

Just like the young line leaders in this study, who moved with a newfound sense of urgency and pride, incorporating a sense of purpose into your morning routine can positively influence your mood. Whether it's a designated task, a goal to achieve, or simply setting an intention for the day, having a sense of purpose can add that extra shine to your morning routine, leaving you with a brighter and more fulfilled outlook as you face the challenges ahead. So, consider infusing your mornings with a dose of purpose, and watch how it transforms your day!