Morning Routines Can Make Or Break The Day, Survey Finds

Whether its skipping a shower or forgetting to brew a pot of coffee, missing even a single step in the morning routine can throw off the entire day, according to a new nationwide survey.

The survey of 2,000 U.S. adults, conducted by Talker Research on behalf of Naturepedic, found that one in three say their entire day can be derailed by skipping just one simple step in their morning routine. Respondents reported feeling thrown off if they forget to make fresh coffee or tea (38%), dont brush their teeth (34%), skip drinking water (28%), miss their morning shower (25%), or fail to exercise (22%).

Half of respondents said they can tell how the rest of their day will unfold based on how alert or tired they feel upon waking. That sense kicks in quickly for many: 37% said they can tell whether it will be a good or bad day within the first 10 minutes of waking up.

Overall, 49% said their morning plays a major role in dictating the tone of the day, a belief that was especially common among millennials (57%). It takes most people about 25 minutes to feel fully awake, though baby boomers tend to be faster at shaking off sleep — averaging just 19 minutes — while millennials take about 10 minutes longer. Regardless of age or gender, morning routines typically take about half an hour.

Brushing teeth (65%), drinking water (60%), and making fresh coffee or tea (51%) were among the most common routine components, followed by clearing eyes (48%), checking notifications (40%), and stretching (38%). Two-thirds of respondents (62%) believed they could identify when a bad day was the result of a bad morning, and Gen Zers were especially attuned to this, with 73% saying they could make that connection.

Many said improving their mornings would be as simple as eating an early breakfast (49%), getting fresh air (46%), or drinking just as much water as coffee or tea (42%). Men were more likely to prioritize breakfast (53%), while women leaned toward fresh air (46%).

A good nights sleep was also cited as key to a good day by 68% of respondents. In fact, 70% agreed that better sleep leads to better days. Most reported getting an average of six hours per night, though the ideal night would include one extra hour. Nearly three in four Americans (72%) said they believe getting the “perfect” amount of sleep would improve their day, with Gen Zers the most convinced — 80% said their day improves with optimal rest.

“Its clear that waking up on the right side of the bed is more than just a turn of phrase,” said Arin Schultz, chief growth officer at Naturepedic. “How we spend those first few minutes of the morning is critical to make sure the rest of our day follows the right path.”

When it comes to winding down at night, 44% of respondents said watching TV in bed helped them sleep better, followed by reading (28%), drinking a glass of water (27%), putting fresh sheets on the bed (19%), and scrolling through social media (17%).

Even with rest, though, sleep isnt always restorative. Eighty-seven percent reported waking up with stiffness or pain. Back pain (43%) was the most common complaint, followed by joint pain (37%) and neck pain (30%). Gen Xers were most likely to report back pain (50%), while baby boomers most often cited general stiffness (53%). Nearly half (46%) believed that waking up in discomfort negatively affects the rest of their day.

“Getting fresh air or drinking a glass of water in the morning can definitely help good mornings turn into good days, but sleep also plays a vital role,” said Schultz. “Getting good quality sleep and following your natural circadian rhythm helps ensure your body is physically ready for the next day.”