Most people wake up, check their phones, rush through their morning routine, and down a quick cup of coffee before heading out the door. But what if just six minutes in the morning could set the tone for better energy, deeper sleep, and overall improved health? The way you start your day matters, and the right habits can make all the difference. A non-toxic morning routine doesn’t have to be complicated or time-consuming. In fact, a few simple steps can give your body what it needs to function at its best.
Why You Shouldn’t Make Your Bed Right Away
Most people have been told that making the bed first thing in the morning is a sign of discipline and productivity. But what if that habit is actually harming your health? The reality is that your bed is one of the most common breeding grounds for dust mites, mold, and bacteria. When you sleep, your body releases moisture through sweat and respiration, creating a damp environment between your sheets and mattress. If you immediately make your bed, you trap that moisture, giving dust mites and mold the perfect conditions to thrive.
By leaving your bed unmade for a few hours, you allow moisture to escape, reducing the risk of microbial growth. Opening your blinds and letting natural sunlight hit your bed takes this a step further, as ultraviolet rays help kill off allergens, bacteria, and mold spores. Morning light exposure also plays a role in regulating circadian rhythm, which can improve sleep quality and overall energy levels.[1]
Instead of making the bed immediately, pull back your covers and let your mattress and sheets air out while you go about your morning. This small change can improve air quality in your bedroom, reduce allergy symptoms, and create a healthier sleep environment.
The Power of Hydrating with Lemon Water
One of the simplest yet most effective ways to start your day is by drinking a glass of filtered water with fresh lemon juice. After several hours of sleep, your body is naturally dehydrated. Rehydrating first thing in the morning supports circulation, metabolism, and digestion, while also helping to flush out toxins that accumulated overnight.
Lemon water provides additional benefits beyond hydration. Lemons contain natural flavonoids and antioxidants that support the liver, help alkalize the body, and improve digestion. The citric acid in lemon helps stimulate the production of digestive enzymes, making it an excellent way to wake up your digestive system and prepare it for the day ahead.[2]
If you use reverse osmosis or distilled water, adding a small pinch of unrefined sea salt can help replace lost electrolytes and improve hydration. Minerals like sodium, potassium, and magnesium play a key role in cellular function and energy production, and without them, water may not be properly absorbed by the body.
Drinking lemon water in the morning is not about detox fads or miracle cures—it’s about supporting the body with natural hydration and essential nutrients to start the day on the right foot.
Why Morning Sunlight is Essential for Energy and Sleep
Getting outside in the morning for just a few minutes can have a profound impact on your energy levels, mental clarity, and sleep quality. The human body relies on natural light to regulate its internal clock, known as the circadian rhythm. Morning sunlight is rich in blue light, which signals to the brain that it’s time to be awake and alert. This exposure helps regulate melatonin production, improving sleep quality at night while boosting focus and mood during the day.
Spending at least five minutes in direct sunlight on a clear morning can make a noticeable difference in how you feel throughout the day. On cloudy days, a longer exposure of around 20 minutes may be necessary to achieve the same effect. Natural light exposure also triggers dopamine release, a neurotransmitter that plays a key role in motivation, pleasure, and overall mood.
The benefits of sunlight go beyond just mornings. Getting outside in the evening, especially during sunset, can further regulate the body’s sleep-wake cycle. Evening light exposure signals the body to wind down, preparing for deeper and more restorative sleep. This simple habit can help improve sleep disorders, reduce the effects of jet lag, and support overall mental well-being.[3]
For those who spend most of their time indoors, prioritizing natural light exposure in the morning and evening is one of the easiest ways to improve both short-term and long-term health.
Making These Habits Part of Your Routine
A good morning routine does not have to be complicated or time-consuming. These three simple habits—leaving the bed unmade, drinking lemon water, and getting morning sunlight—can all be done in under six minutes. They may seem small, but over time, they can have a significant impact on overall health and energy levels.
Instead of reaching for your phone first thing in the morning, start your day with intention. Letting your bed air out, hydrating your body with minerals and antioxidants, and exposing yourself to natural light are foundational steps toward better health. These habits support everything from immune function to hormone regulation, setting the tone for a productive and energized day.
The way you start your morning can dictate how the rest of your day unfolds. Making small adjustments to your routine now can lead to long-term benefits that go far beyond just feeling good in the moment. Better energy, deeper sleep, and improved mental clarity all begin with the choices made in the first few minutes after waking up. Those six minutes each morning could be the key to transforming your health.
References:
- Patterson, Robert, and Christopher Stewart-Patterson. “The Well-Made Bed: An Unappreciated Public Health Risk.” CMAJ: Canadian Medical Association Journal, vol. 165, no. 12, Dec. 2001, p. 1591.
- Badiche-El Hilali, Fátima, et al. “The Effect of Lemon Juice (Citrus Limon L.) Treated with Melatonin on the Health Status and Treatment of K14HPV16 Mice.” Antioxidants, vol. 13, no. 5, May 2024, p. 588.
- Allowances, National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary. “Water and Electrolytes.” Recommended Dietary Allowances: 10th Edition, National Academies Press (US), 1989.
- Blume, Christine, et al. “Effects of Light on Human Circadian Rhythms, Sleep and Mood.” Somnologie, vol. 23, no. 3, 2019, pp. 147–56.