Let this brain scientist optimize your morning routine

Struggling to focus throughout your workday? You’re not alone. We live in a world of never-ending distractions, making it harder to concentrate for long periods of time. However, a few simple changes to your morning routine can significantly boost your cognitive functioning. As a neuroscientist, these are the habits that I try to follow each day in order to operate at peak mental performance. Here’s a step-by-step guide to a morning routine that’s kind to your brain. Step 1: prioritize getting eight hours of sleep Researchers estimate that the average American slept between eight and nine hours a night in the 1960s. Now, the American Sleep Association puts that figure closer to six hours and 40 minutes. That simply isn’t enough for you to function at your peak (although, interestingly, nine hours is likely to be too much for some people). You should aim to get between seven and eight hours of shut-eye since any less will likely impact on your pituitary function, which regulates crucial hormones governing your appetite, mood, alertness , and eventually your overall resilience. Of course, you won’t always be able to get a great night’s sleep every night, but having a consistent target to aim for is an important first step. Step 2: Hydrate first thing, and don’t mask it with caffeine Ever have that groggy feeling when you wake up, and decide to remedy it by downing a double espresso? That’s actually the worst thing you can do for your brain and body first thing in the morning. When you’re still feeling tired after getting up, you’re probably dehydrated, and a high-caffeine pick-me-up acts as a diuretic, sapping even more water from your body. Instead, start your day with a glass of water, a big mug of hot water and lemon, or a […]

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