The Importance of Establishing a Morning Routine for Better Health

In this episode, the Nurse Doza talks about the importance of having a morning routine and shares some tips to incorporate a healthy routine into your life.  Stress is also discussed and the host emphasizes the importance of having a morning routine to promote better health.

 

TimeStamps:

00:00 START

02:23 Importance of morning routine.

03:45 Morning routines for better health.

07:30 Morning Routine Empowerment.

11:01  Morning phone usage.

14:21 Phone can wait in morning.

18:38 Belly breathing and health.

21:36 Heart rate variability and stress.

26:22 Morning routine for health.

29:52 Infrared light therapy.

33:33 Morning vitamin routine.

37:10 Morning routine and self-care.

 

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Show Notes:

 

Segment 1: The Importance of a Morning Routine
- Starting your day with a routine can significantly impact your energy levels and productivity.

Segment 2: 1st Thing in Your Morning Routine: Schedule 10 Minutes for Yourself
- Allocating a dedicated time slot for personal activities fosters self-care and sets a positive tone for the day.

Segment 3: 2nd Thing in Your Morning Routine: Avoid Checking Your Phone First Thing in the Morning
- Research suggests that excessive screen media use, especially in children, can lead to ADHD-related behaviors and hinder attentional skills.
  - Source 1: "Screen media use and ADHD-related behaviors: Four decades of research" (PubMed)
    - Link: [1] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176582/)
  - Source 2: "Brain health consequences of digital technology use" (PubMed)
    - Link: [2] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7366948/)
  - Source 3: "The 'online brain': how the Internet may be changing our cognition" (PubMed)
    - Link: [3] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502424/)

Segment 4: 3rd Thing in Your Morning Routine: Practice Belly Breathing
- Diaphragmatic breathing, also known as belly breathing, offers various benefits such as increasing heart rate variability, reducing hot flashes, improving sleep, alleviating pain, and reducing oxidative stress.
  - Source 1: "Diaphragmatic breathing" (VA.gov)
    - Link: [1] (https://www.va.gov/WHOLEHEALTHLIBRARY/tools/diaphragmatic-breathing.asp)

Segment 5: 4th Thing in Your Morning Routine: Get Sunlight
- Exposure to sunlight triggers the production of serotonin, a neurotransmitter that influences mood, emotions, appetite, digestion, and sleep.
  - Source 1: "Ocular and systemic melatonin and the influence of light exposure" (Wiley Online Library)
    - Link: [1] (https://onlinelibrary.wiley.com/doi/10.1111/cxo.12824)

Segment 6: 5th Thing in Your Morning Routine: Take Your Vitamins
- Combining light therapy with melatonin supplements can help regulate circadian rhythms, especially for shift workers and those experiencing jet lag.
  - Source 1: "Ocular and systemic melatonin and the influence of light exposure" (Wiley Online Library)
    - Link: [1] (https://onlinelibrary.wiley.com/doi/10.1111/cxo.12824)

 

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