A good morning routine is the perfect start to the day. That's why it's important to have a routine that suits your needs. Want to know what your perfect morning routine could look like? Then read on!

For many people, a morning ritual is the basis for a good start to the day. A consistent morning routine affects your energy, concentration and mood for the rest of the day. That is why it is important to establish a healthy routine that suits your needs.

A good routine works differently for everyone. It is therefore important to test what works for you and what doesn't. Here is an example of a morning routine that you can use for inspiration:

1. Wake up
2. Stretch and meditate
3. Have breakfast and read a book
4. Shower and get ready
5. Plan your day while doing a red light therapy session
6. Start work

This is just an example, but it can be helpful to write something this specific down for yourself. Below are steps you can follow to create a healthy morning routine.

Here we share tips for a healthy morning routine. Remember that these are just examples and tips, and that it is important to create your own rhythm that suits you.

If you have to be at work at a certain time, getting up early is important for maintaining a good routine. Also, make sure you wake up at a fixed time so that your routine can really become a fixed rhythm. Try not to snooze, and in no time you will be used to a fixed time.

After waking up, your brain needs to start up slowly. So don't immediately check your phone. This reduces cortisol production, which means you feel less stressed and are less distracted.

A healthy morning routine starts the night before. Lay out your clothes, tidy up your space and maybe even prepare your breakfast. This will save you a lot of time (and thinking!) in the morning.

Eat a healthy breakfast that is tailored to your needs. For example, do you exercise a lot in the morning? Then a breakfast that is higher in calories and protein may be better for maintaining energy levels for longer.

Exercising, stretching or even meditating can help prepare your body for the day ahead. Not only does it give you energy, it also makes you more alert and focused.

Red light therapy in the morning is like a healthy cup of coffee that lasts all day. It gives you energy, focus and puts you in a good mood, making it easier to get through the day. You can read more about this further on.

A healthy morning routine is only sustainable if it makes you happy. Therefore, tailor it entirely to your needs. It may take some getting used to in the first few weeks, but it will only become easier and more enjoyable.

Now that you know what your ideal morning routine consists of, you can estimate how much time it will take. Estimate the duration of each part and determine what time you need to get up.

A productive morning routine is complete with red light therapy. Intranasal red light therapy in particular has many benefits when used in the morning. This red light works directly on the blood via the nose. These are the main benefits:

1. More energy: red light stimulates your cells (mitochondria), helping your body wake up faster and produce more energy
2. Better mood & focus: it activates the production of serotonin and endorphins, which improves your mood and clears your head
3. Supports your biological clock: it helps your body switch to “day mode” and suppresses melatonin production. This helps with fatigue, disrupted rhythms or if you've had a bad night's sleep
4. Boosts blood flow to the brain: the light passing through the nose improves blood flow to the head, which helps combat brain fog or concentration problems
5. Strengthens the immune system: the stimulation of blood cells and nerves activates the immune system, which is beneficial for chronic conditions or recovery from illness.

The IN-light laser is an intranasal red light therapy device that you can also use in the morning. By starting the day with a half-hour session, you can continue the day feeling fit and focused. Don't have time to sit for half an hour? Then you can also use it on your way to work!