The Mistake Most People Make in Their Morning Routine (And How to Fix It)

3 - 4 minute read.

We all have our morning rituals: coffee, quick breakfast, rush out the door. But research shows there’s one simple oversight many of us make that can lead to mid-morning fog: how we fuel and wake our bodies in the first hour.

1. Cue Your Energy with Better Fuel, Not Sugar

When you wake up, your body naturally spikes cortisol to help you feel alert. Pairing that with sugary carbs or caffeine on an empty stomach can cause blood sugar to rise too fast, then crash, leaving you tired and irritable.

Experts recommend a balanced breakfast rich in fibre and protein, which helps stabilise blood sugar and deliver steadier energy.

2. Harness the Power of Morning Light

Natural morning light is one of the strongest cues for syncing your body clock. It suppresses melatonin, boosts alertness, and supports your circadian rhythm, improving mood, focus, and sleep quality.

Fact: A Japanese study found that just 20 minutes of natural light exposure before waking sharply reduced morning fatigue, more effective than prolonged dawn light or no light.

3. Why It All Connects

• Cortisol Awakening Response (CAR): Cortisol naturally peaks around 30–45 minutes after waking to boost readiness. But the quality of your startup (how you eat and light up) affects how well that energy holds.
• Meal Timing & Circadian Health: When you eat influences your metabolism. Synchronising your first meal with morning light helps align your body’s internal clocks.

4. 3 Simple Swaps for a Smarter Morning