For those of us who don’t naturally spring out of bed, other people’s morning routines can feel rather exhausting to hear about. Celebrity schedules, in particular, often read like endurance trials. Mark Wahlberg famously begins his day at 2.30am, packing in prayers, multiple workouts and even a cryotherapy session before most people have opened their curtains. Apple’s chief executive, Tim Cook, is known for sending emails before 5am — hardly motivating for the rest of us. And motivational speaker Tony Robbins starts his morning with intense breathing exercises, gratitude meditations and a plunge into ice-cold water.
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It all sounds rather tiring. Between 4am alarms, elaborate supplement regimes and juicers whirring before dawn, this “rise and grind” ethos has become more myth than practical routine.
Of course, there can be benefits to a purposeful start to the day. Studies suggest, for example, that exercising before breakfast may improve insulin response, burn more fat and reduce the risk of heart disease and diabetes. Yet many people feel overwhelmed by the pressure to cram an entire wellness manifesto into their early hours.
So what does a healthy — and realistic — morning look like? Below, we cut through the hype and focus on research-backed habits that genuinely support wellbeing.
Some individuals naturally wake at hours the rest of us would consider unreasonable, but such “extreme larks” are rare. It is unlikely that most high-profile executives have simply been blessed with such circadian fortune.
Your morning rhythm is shaped by factors including age, lifestyle and chronotype — whether you lean more towards being a morning lark or a night owl. Parenting or shift work introduces further complexity. Forcing yourself up earlier than your natural pattern dictates, particularly without an early bedtime, is far from healthy.
Research from the University of Pittsburgh shows that waking at odds with your chronotype creates “social jet lag”, which is linked to poorer metabolic health and an increased risk of obesity and heart disease. In reality, most of us wake when work or school requires it. If your body clock won’t reliably rouse you, the most beneficial approach is to set a consistent alarm.
“Maintaining a regular sleep-wake pattern is crucial for good sleep hygiene,” says Dr Victoria Revell, a circadian physiology specialist at the University of Surrey.
Evidence suggests that getting up at the same time each day — even at weekends — helps stabilise mood, reduce stress and improve cognitive and physical performance. Those who are naturally more nocturnal may find this particularly important. High-intensity interval training (HIIT) is undeniably beneficial for fitness — but perhaps not first thing in the morning.
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“Very high-intensity exercise actually induces fatigue, not energy,” explains Professor Patrick O’Connor, a kinesiologist at the University of Georgia. Exercising between midnight and 6am may also delay your body clock by around 40 minutes, making you want to sleep and wake later. Moderate exercise, however, provides a reliable energy boost. Even a short window of moderate activity can set a positive tone for the day.
“Studies involving 20 to 60 minutes of moderate exercise consistently show improved energy levels,” O’Connor says. A brisk walk with a hill or two, or a gentle jog with a friend where conversation is possible, is ideal. O’Connor himself alternates between running, cycling and weight training, but emphasises that the best form of exercise is the one you enjoy.
Getting outdoors is particularly valuable. “Morning light will wake you up,” Revell notes. Exposure to natural light suppresses melatonin (the sleep hormone) and increases serotonin, which supports alertness and mood. Aim for at least 20 minutes outside early in the day.
Whole-body cryotherapy may have benefits — especially for keen athletes — but installing a cryochamber at home is neither practical nor affordable, often costing around £50,000. Fortunately, there are simpler ways to reap similar advantages.
Research on cold-water swimmers shows that regular dips improve insulin response and may reduce the risk of cardiovascular disease and obesity. Even a cold shower can stimulate metabolism, reduce inflammation and, according to recent findings in the Journal of Thermal Biology, support immune function.
A Bournemouth University study also found that brief cold-water immersion increased feelings of alertness, pride, attentiveness and even inspiration — though it’s not necessarily enjoyable. If you try it, ease in gently. A sudden plunge into icy water can be a shock to the system. Most of us rely on a morning coffee, but timing matters.
“Caffeine is a stimulant and affects digestion and blood glucose,” says Professor Alexandra Johnstone, a nutrition scientist at the University of Aberdeen. “Having it on an empty stomach can leave you jittery — and running to the loo.”
A University of Bath study found that caffeine taken before eating can elevate the body’s glucose response and increase insulin resistance. This can cause a sharp blood sugar spike and a harder crash later on, raising the risk of metabolic issues. A simple solution: have a small breakfast before your first cup.
