1. Optimize your sleep to recharge your batteries
Listen to your biological clock
Sleep is the backbone of morning energy . By going to bed and getting up at a regular time , even on weekends, you regulate your circadian rhythm and improve the quality of your waking.
Create an atmosphere conducive to falling asleep
Encourage natural sleep with subdued lighting, a temperature around 18°C, a relaxing herbal tea (like our organic Morphée infusion), and a complete disconnection from screens at least 30 minutes before bedtime.
The right amount of sleep
Needs vary, but between 7 and 9 hours are necessary for restorative sleep . Too little or fragmented sleep increases the risk of chronic fatigue upon waking.
2. Hydrate well to wake up the body
Water upon waking
Start your day with a large glass of warm water, perhaps with a little lemon: this stimulates the liver, aids digestion and hydrates the tissues after a night of fasting.
Opt for natural drinks
Replace coffee with green tea or a Chic des Plantes! infused broth like Le Sud (red pepper, caraway, lemon thyme), which hydrates and remineralizes the body without exciting the nervous system.
Continuous hydration
Drink 1.5 to 2 liters of water per day , favoring beneficial herbal teas , particularly those based on digestive , circulatory or toning plants (ginger, rosemary, nettle, etc.).
3. Adopt an evening diet that prepares you for the morning
A light and balanced dinner
Eating heavy meals in the evening prevents deep sleep . Choose lean proteins , cooked vegetables , a little low GI starch (sweet potato, quinoa, etc.) and avoid alcohol, sugar, and saturated fats.
The right breakfast to boost energy
Avoid processed cereals and sugary juices. Choose a savory and nutritious breakfast : whole-grain bread, eggs, avocado, cottage cheese, seeds, nuts, etc. This will help stabilize blood sugar levels and avoid the 10 a.m. crash.
Example of an energy breakfast
| Food | Benefits |
|---|---|
| Wholemeal sourdough bread | High in fiber, low GI |
| 1 hard-boiled or boiled egg | Source of protein and choline |
| ½ avocado | Good fats, satiating |
| Chic Herbal Tea! | Hydration + digestive benefits |
| Some almonds | Magnesium intake and sustainable energy |
4. Move to wake up the body and mind
Movement circulates energy
Exercising daily stimulates blood circulation , activates the synthesis of dopamine (the motivation hormone) and gives you a real morning boost .
What activity should you choose in the morning?
A brisk walk , yoga, some stretching, a bit of core strengthening, or even 5 minutes of dancing can be enough to get your day into "active" mode.
5. Create an empowering morning ritual
Light, fresh air and a positive mindset
Expose yourself to natural light as soon as you wake up (ideally outdoors or with an open window): it's a powerful signal to your brain. Fresh air, mindful stretching , and an invigorating shower immediately improve oxygenation.
Beneficial routines
– Take 5 deep breaths.
– Make a mental list of 3 positive things to come.
– Prepare yourself a well-being herbal tea or a Chic des Plantes broth !
– Practice 2 minutes of cardiac coherence or gratitude.
