With summer’s early dawns and late sunsets, it’s hardly a chore to establish a good morning routine. Usually the sun has you leaping out the door for an early trail run or yoga class before your alarm even has the chance to rouse you.

But, come the colder, darker days of winter and spring, you can feel like a different person. Gone is the bounder-out-of-bedder that welcomed the day with sun salutations, and in their place is a groggy, grumpy snooze-hitter. These days, you can barely stomach the thought of getting out from under the covers, never mind leaving the house or exercising, but failing to do so can imbue you with a sluggishness that persists throughout the day, leaving you feeling uninspired and discontented.

Cultivating a more consistently nourishing morning routine can be an effective way to boost your energy for the day. Furthermore, a balanced morning routine is central to promoting health and preventing disease, according to yoga’s holistic sister science, Ayurveda, which lays out a specific sequence of activities to follow each day known as Dinacharya. Integrate some of these holistic behaviors regularly to super-charge your mornings and go through your day with purpose and vigor.

1. RISE BEFORE THE SUN

According to the Ayurvedic text the Charaka Samhita, the best time to awaken is between 45 and 90 minutes before sunrise. This time is called Brahma Muhurta, which loosely translates as “the sacred hour,” and there are some really persuasive arguments for setting that alarm a bit earlier. Modern research suggests that sleeping late is associated with obesity, while rising earlier may improve mental health, according to The Sleep Foundation.

2. CLEAN YOUR MOUTH

Upon waking, use a metal tongue scraper to clean the gunk off your tongue. Your liver does its natural detox between the hours of about 10 p.m. and 2 a.m., and the white coating on your tongue in the morning is thought to be a byproduct of that cleansing process. Modern
research also shows that this is more effective at removing those volatile sulfur compounds that cause bad breath, and it leaves your mouth feeling nice and fresh.

Next up, take a spoonful of coconut or sesame oil in your mouth and swish it around your mouth and through your teeth for 10 minutes. Studies show that this technique — called oil pulling — significantly reduces plaque and bacteria. Plus, your mouth will feel velvety smooth afterwards. When you’ve finished, spit the oil out in the trash and not down the sink.

3. SELF-OIL MASSAGE

While you’re doing your oil pulling, you can also massage your entire body. Traditionally, self-massage is done with warm sesame oil and promotes circulation, moves lymph and soothes your nervous system. Massage your arms and legs using long strokes, and make circles on your abdomen and joints such as your knees and elbows. If you already tend toward very oily skin, you can stand in the shower and massage yourself oil-free using a dry brush instead, which may feel more invigorating.

4. MINDFUL MOVEMENT

Leave the oil on your skin for your morning workout, as it will help you to break a sweat more easily, which is considered to be beneficial. In Ayurveda, regular exercise is important for everyone, and while exercise type and intensity is determined by your body type, morning is considered the best time to do it (modern research suggests morning workouts help to lower blood pressure and improve sleep). Those with a strong constitution can tolerate more vigorous routines, while those who are less robust or aging should aim for moderate movement.

To reap the greatest benefits, get outside, which helps to regulate your Circadian Rhythm — the body’s built-in 24-hour clock — and prompts your pineal gland to stop producing melatonin. That inhibits drowsiness, while exposure to morning sunlight is thought to fight inflammation, boost cellular energy and even reverse the cell damage.

You don’t have to climb a mountain or run a marathon; even a brisk 10-minute walk will help to boost your energy. When you return home, take a shower to wash off the oil.

5. WARM WATER

After all that, you’re probably wondering if you can have your cup of coffee yet, and the answer is, not yet. Boil the kettle for your
coffee, but while it’s brewing, pour yourself a half cup of hot water, fill the rest of the way up with cold water and drink a cup of warm water before having breakfast. This gentle way to activate your digestive system starts re-hydrating your system after sleep, may boost your metabolism and helps to build a healthy habit that promotes the functioning of your cells and organs.

AYURVEDIC BREAKFAST

There are lots of possibilities for a healthy breakfast in Ayurveda, but one stipulation is that when it comes time to break your fast, you should be gentle with your digestive system and start the day with warm, cooked and well-spiced food. Try this easy recipe for stewed fruit to start your day:

• 1-2 apples or pears, peeled and diced
• 1 handful of raisins or figs, soaked in water overnight
• 5 cloves
• A pinch each of powdered ginger, cinnamon and cardamom

Place all the ingredients in a pan, cover with water and bring to boil.

Then, reduce the heat to a simmer, and cover for around 15 minutes, until the liquid has evaporated and the fruit is soft.

Originally published in Winter + Spring 2023-24 issue of Well.

Products to Enhance Your Ayurvedic Morning Routine:

Bodum Electric Kettle $55

While you’re following step five (drink warm water when you wake), utilize this electric kettle! The non-slip handle and knob made from natural, sustainable cork has a comfortable ergonomic grip and the kettle is made from stainless steel, too!

Metal Tongue Scraper $5.49

Follow step two (clean your mouth) with ease! These metal tongue scrapers are available incopper or stainless steel and also in multipacks. Fully equipped with handles for an easy grip— once you start you’ll never turn back.

Banyan Botanicals Herbal Massage Oil $32.99

Do you have a favorite herb? Check out the Ayurvedic oils offered by Banyan Botanicals tojumpstart your day. They offer 14 different oils all available in 4oz to 128oz sizes allowing you totry out a few before you buy big!