Dr Amir Khan reveals his 5 ‘favourite’ morning habits to boost energy for the day - and they don’t cost anything

How you wake up in the morning can have a serious impact on how the rest of the day pans out. Life is busy, but taking the time to move calmly and purposely through the morning can make all the difference.

Many of us reach for coffee or jump straight into the shower after waking up, but simply avoiding some morning habits and prioritising others is all it takes to start the day on the right note, says GP Dr Amir Khan, woman&home's resident doctor.

"I'm not selling anything," he says. "I haven't got any biohacking gadgets to give you because sometimes the most powerful medicine isn't just something you buy. It's something we should remember to do that our bodies have been designed to do, that our ancestors have been doing for ages."

1. Drink a big glass of water

Drink a big glass of water as soon as you get up, before you do anything else, the doctor says. "After seven or eight hours of sleep, you’re naturally a little dehydrated. We all are. Drinking a glass of water first thing helps replace that fluid you’ve lost during the night."

It supports your circulation, your digestion and for some people can even improve alertness and concentration, he says. "I like starting the day hydrated. It’s one of the easiest healthy habits you can build."

2. Get daylight straight away

Make the most of the sun in the summer months. "Natural daylight helps reset your body clock, boosts daytime alertness, and can improve your sleep later that night by supporting your circadian rhythm," he says.

"Morning light hits specialised cells in your eyes that send a signal to your brain’s body clock, helping to switch off melatonin and set your circadian rhythm for the day."

Those who get sunlight first thing often sleep better at night, have more energy during the day, and even a "better mood".

"You don’t need lots of time outside if you don’t have lots of time," he adds. "Just 10 or 20 minutes with a cup of coffee is good enough."

3. Take in the fresh air

Dr Khan believes that connecting with nature, or “grounding”, is an effective way of reducing stress and helping you feel ready for your day. That doesn't have to be an early morning walk - even just going into the garden counts.

“Kick your shoes off and walk barefoot on some grass. I’m not talking about electromagnetic fields here. What I’m talking about is the stimulation of thousands of nerve endings in your feet, challenging your balance, strengthening the small muscles in your feet and ankle and helping you slow down a bit and just connect with nature," he says.

4. Embrace nature

Following on from the point above, Dr Khan recommends listening to bird song or other sounds from nature because these can "reduce stress, improve mood and even reduce feelings of anxiety and paranoia".

“Scientists think our brains evolved in natural environments. Hearing birds and flowing water tells our nervous system that we’re somewhere safe. And it just feels good, right?” he says.

5. Breathe

The GP’s final suggestion for starting the day in a calm and balanced state is to take five slow breaths. Try breathing in for four seconds and out for six.

“It activates your parasympathetic nervous system, your body’s rest and digest mode,” he explains. “It lowers your heart rate, reduces stress hormones and tells your brain that you’re chilled and safe. It takes less than a minute to do, but it’s one of the quickest ways to calm both your body and your mind.”

These habits don't have to be perfect, he adds. "Even five or ten minutes can make a difference. Your morning doesn't have to be complicated to be good for health."