Our Favourite Morning Rituals
Samantha GreenDo you ease into your mornings quietly contemplating the day ahead over a joyous cup of coffee? Or are you rushing around, frantically trying to get yourself (and the kids) ready on time?
We were interested to learn more about how most people in the UK start their day, so, we surveyed over 1000 people to find out the most popular morning rituals. Here’s what we discovered.
We love to start the day with a beverage
Whether you’re ‘team tea’ or ‘team coffee’, it seems a morning brew is non-negotiable. Drinking tea, coffee or, another form of refreshment was the activity most people reported doing as soon as they got out of bed each day (a). And it seems this ritual becomes even more prevalent the older you are, as more than 49% of those surveyed aged 55 and above said making a cuppa was the first thing they do when they get up (b), compared to just over 12% of those aged 16 to 24. (c).
This probably shouldn’t come as a surprise when we know that approximately 100 million cups of tea and almost 70 million cups of coffee are drunk daily across the UK. (1)
It seems the only thing that would make this morning ritual even better is not to have to make it yourself; having a cuppa brought to you in bed was reported as one of the things people would change about their morning routine if they could.
Breakfast – the most important meal of the day?
Despite many hailing breakfast as the best way to kickstart the day, our survey results show that many people across the UK tend to skip this important meal.
Almost 30% said they never eat breakfast (d), and those living in Scotland are particularly breakfast-averse; more than 51% of people here saidthis meal never features in their morning routine (e).
Our survey results also revealed that 10% more women than men said they never eat breakfast(f).
But are we doing more harm than good by missing this meal?
Making time to have a balanced breakfast each morning is not only a healthier way to start your day, but eating breakfast within an hour of waking up will also signal your master clock that the day has started. (2)
So, getting up a little earlier to make time for a bowl of porridge or slice of toast may not only keep those hunger pangs at bay, but it may also help us feel more energised for the day ahead.
A morning scroll
Our survey revealed that reaching for our electronic devices was the second most common thing we do after getting out of bed (g).
While it can be incredibly tempting to check your phone as soon you wake up, you can often be instantly flooded with information, from emails to social media notifications, which can be too stimulating first thing in the morning.
If this sounds like you, and you’d like to spend less time on your phone in the morning, why not leave it in a different roomso it’s not as convenient to grab when you wake up? You could also place your phone in ‘do not disturb’ mode until you have got up, got ready and eaten your breakfast, to prevent you from getting distracted.(3)
Getting your heart rate going
Stretching our limbs and getting the blood pumping did not prove to be a common activity amongst us Brits, as less than 5% of those we surveyed incorporated a morning workout sesh into our daily routine(h).
In fact, more than 60% of people said they never exercised first thing in the morning (i), and that figure increased to over 80% for those aged 55 and over. (j)
The region that came out on top for morning exercise was Greater London; they had the highest percentage of people saying they exercised at least two to three mornings every week. (k)
Exercise doesn’t have to be pounding the pavement for a morning run or a sweaty gym session, simply stretching your body or taking the dog for a walk can help relieve stiffness, lift your mood and boost your metabolism (4).
Calming the mind
Although meditation was something several of our respondents said they wanted to do more in the morning, only 18 people we surveyed said they do this on a daily basis.
In fact, more than 73% of adults we surveyed said they never meditate in the morning (l), and this figure rose to 92% amongst adults aged 55 and above. (m)
According to Headspace, all you need is ten minutes of meditation a day to reap the benefits (5). So, why not set your alarm a few minutes early and take some time to slow down your breathing and clearyour mind,ready to begin the day ahead?
What are your morning goals?
More than 23% of the people we surveyed said they would like to make changes to their morning routine. (n)
Having more frequent lie-ins was one of the most popular changes people would like to make to their morning. (o). However,many people also said they would actually like to get up earlier,so they have more time to wake up properly, get ready, and start their day with a healthy breakfast (p).
A particular favourite amongst parents was that they like would like to wake up naturally without being disturbed by an alarm, their kids, partner or pets. (q) Wouldn’t that be nice?
Tips to maximise your mornings
Taking back your mornings only requires a few tweaks here and there to ensure you’re doing everything possibleto start the day right.
Splash your face
If you can’t quite face jumping in the shower, a simple splash of cool or lukewarm water on your face can be enough to refresh your skin and help you feel more awake. (6)
Move mindfully
Adding gentle movement to your morning routine can help reduceany residual stiffness or tightness. A morning walk, jog, yoga sesh, or simply stretching are all fantastic ways to wake your body up.(6)
Wake up a little earlier
Setting your alarm five or ten minutes earlier can give you the peace you need to ease into your day before anyone else in the house is awake. You could spend those extra few minutes meditating, journaling or even writing a to-do list for the day ahead without interruption. (6)
Eat a nutritious breakfast
Making a healthy breakfast doesn’t have to take a long time. Scrambling eggs, making a bowl of porridge, or dolloping some yoghurt, fruit and nuts in a bowl are all quick and easy ways to fill your belly with goodness for the day ahead. (7)
Put on some tunes
Rather than listening to the news, why not put on some of your favourite ‘wake up’ tunes to get the day off to a positive start? You could even make a ‘morning playlist’ to help release those feel-good hormones while dancing around your kitchen. (8)
Whatever your preferred ritual is, mornings are better when you’ve had a good night’s sleep on a comfortable mattress. If your mattress could do with an upgrade, speak to one of our sleep experts in-store today and try our innovative sleeppro®technology to find the mattress that’s best for you and your sleeping position. It’s another thing that takes just a few minutes but can make a big difference!
References
- UK Tea & Infusions Association - Frequently Asked Questions About Tea
- How to Make the Most of the Clock Change | Sleep Hub - Bensons for Beds
- Sleep & Social Media: Staying Connected Can Keep You Up | Sleep Foundation
- 10 Surprising Benefits of Morning Exercises (Backed By Science) (dailyhealthybody.com)
- The Benefits of Daily Meditation - Headspace
- How to Create a Healthy Morning Routine That Works for You (healthline.com)
- 12 of the Healthiest Foods to Eat for Breakfast (healthline.com)
- 10 Ways to Improve Your Morning Routine | Everyday Health
Sources:
(a)34.20% (343 of 1003 people surveyed) answered ‘more than 6 times per week’ when asked ‘During an average week, how often, if at all, do you drink tea/coffee/other as soon as you wake up?
(b)187 of 381 people surveyed aged 55 and over answered ‘more than six times per week’ when asked ‘During an average week, how often, if at all, do you drink tea/coffee/other as soon as you wake up?
(c)17 of 134 people surveyed aged 16 to 24 answered ‘more than six times per week’ when asked ‘During an average week, how often, if at all, do you drink tea/coffee/other as soon as you wake up?
(d)300 of 1003 people surveyed answered ‘never’ when asked ‘During an average week, how often, if at all, do you eat breakfast as soon as you wake up?
(e)40 of 77 people surveyed in Scotland answered ‘never’ when asked ‘During an average week, how often, if at all, do you eat breakfast as soon as you wake up?
(f)179 of 512 females surveyed answered ‘never’ when asked ‘During an average week, how often, if at all, do you eat breakfast as soon as you wake up? Compared to 121 of 491 males who gave the same response.
(g)250 of 1003 people surveyed answered ‘more than six times per week’ when asked ‘During an average week, how often, if at all, do you scroll on your phone/tablet/computer as soon as you wake up?
(h)41 of 1003 people we surveyed answered ‘more than six times per week’ when asked ‘During an average week, how often, if at all, do you exercise as soon as you wake up?
(i)606 of 1003 people surveyed answered ‘never’ when asked ‘During an average week, how often, if at all, do you exercise as soon as you wake up?
(j)306 of 381 people surveyed aged 55 and over answered ‘never’ when asked ‘During an average week, how often, if at all, do you exercise as soon as you wake up?
(k)32 of 130 people surveyed from Greater London answered ‘two to three times per week’ when asked ‘During an average week, how often, if at all, do you exercise as soon as you wake up?
(l)741 of 1003 people surveyed answered ‘never’ when asked ‘During an average week, how often, if at all, do you meditate as soon as you wake up?’
(m)352 of 381 people surveyed aged 55 and over answered ‘never’ when asked ‘‘During an average week, how often, if at all, do you meditate as soon as you wake up?’
(n)238 of 1003 people we surveyed gave open responses to the question ‘If you could change one thing about your morning ritual, what would you change and why?’
(o)49 of 238 people surveyed mentioned ‘waking up later’ when asked ‘If you could change one thing about your morning ritual, what would you change and why?’
(p)45 of 238 people surveyed mentioned ‘getting up earlier’, ‘more time to get ready’, ‘yoga’, ‘stretching’, ‘exercise’ and ‘eating a healthy breakfast’ in their open responses when asked ‘If you could change one thing about your morning ritual, what would you change and why?’
(q)10 of 238 people surveyed mentioned ‘waking up naturally without being disturbed by an alarm/pets/children/partner’ in their open responses when asked ‘If you could change one thing about your morning ritual, what would you change and why?’