A powerful and peaceful beginning and ending: 10 morning and evening rituals

Do you already have routines to start and end your day? This is a good day to adopt new habits! According to statistics, 92% of people who maintain morning and night routines consider themselves highly productive, which helps them find balance in every aspect of their lives. In fact, it is estimated that 1 in 3 people start their day with good habits, such as cleaning the house, to focus attention on productivity.

If you want to be a more productive person or give your life a 180° turn, we recommend adopting new routines that accompany you from the moment you wake up until you go to bed after a long day of activities. Here are some tips that millions of people around the world follow to establish morning and evening rituals to start and end your day with the best attitude. Get to know them!

10. Set your alarm earlier

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How many times have you planned to wake up earlier and have not done it? It is always a good time to organize your activities and try to get the most out of your day. An effective way to do this is by setting your alarm a few minutes earlier than usual. This will help create a routine where you are not always rushing to get ready for work or do your normal activities.

Setting the alarm for an earlier time will also give you space to integrate other types of personal care routines into your life and will force you to pay attention to your rest as well. This is because, when you wake up earlier, you need to go to sleep earlier to get the amount of rest that your body requires to function properly according to your lifestyle and age.

9. Start with a personal hygiene routine

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From the moment you wake up until you go to bed, you cannot skip taking care of your teeth in your rituals. This includes brushing teeth with a suitable toothpaste right after waking up. Crest + Scope is the perfect way to start your morning off right. They whiten and protect, giving you a fresh feeling that lasts all day. Brushing should last at least two minutes and be as thorough as possible to help remove all plaque and food that could remain in your mouth and cause long-term issues.

Your personal hygiene ritual in the morning can also include other tasks such as facial cleansing products, hair brushing, makeup application and even moisturizing face masks before exposing your skin to UV rays, sunlight and pollution. Dedicating a few minutes to pampering yourself will serve as an incentive to feel a true well-being that encourages you to leave home with the best attitude.

8. Stretch

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When sleeping, your muscles enter a relaxed state and blood pressure decreases. Sometimes, sleeping for several hours in the same position can cause muscle tension and discomfort. For this reason, experts recommend performing stretching exercises when you wake up, as these offer physical benefits to make your daily activities more comfortable, in addition to preventing short- and long-term injuries.

One of the main benefits of morning stretches is that your back will feel a lot of relief, whether you have an active lifestyle or are a little more sedentary (for people who work long hours sitting down). In the long run, you will notice that you have less discomfort related to poor posture and that you can strengthen your muscles and joints to speed up all your daily tasks.

7. Drink water

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A ritual that will generate important changes in your day is drinking water as soon as you wake up. Doctors advise that a person should drink at least 650 ml of water upon waking. However, if you are not used to this routine, it is best to start small to create a permanent habit that will help you hydrate your body, think more clearly and improve your digestion.

Remember that one of the reasons it is important to get up a little earlier is so that you have time to complete your morning activities in a relaxed way. Thus, you can drink water and wait a few minutes before having your first meal of the day. According to nutritionists, one option is to wait at least 45 minutes after waking up to consume the first meal of the day. Although this will depend entirely on your nutritional needs, which should be determined by a specialist.

6. Make your bed

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According to statistics from a survey conducted by the National Sleep Association, 70% of Americans make their bed each morning. This, among other things, serves as a reminder that a new day has begun and that it is important to leave the house with everything in order. Surely you will feel the motivation to come home to a clean house so you can relax after a long day.

This can also serve as a mind trick to change your perception of yourself, as it will make you feel more responsible, engaged, and organized. Consequently, you could have an easier time transferring those characteristics to your workplace and personal relationships. Without a doubt, it is an essential ritual to start your days in the best way.

5. Night hygiene ritual

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Dentists recommend brushing your teeth at night, using a toothpaste that fits your needs. For example, if you want to whiten your teeth, Crest 3D White Radiant Mint is perfect for you as it removes 90% more stains than regular toothpaste and starts whitening after one brush. Brushing your teeth will not only help you feel more comfortable when you sleep, but it will prevent plaque buildup during the night and could ward off periodontal disease.

Another option that you can include in your night ritual is following your dental hygiene routine with whitening strips to keep your smile looking its best. And don’t forget your dental guard if tooth grinding is an issue. Paying attention to every detail of your oral health will help you relax at night and give you the comfort of knowing that your teeth and your gums are in perfect condition to avoid future problems.

4. Write in a diary

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A 2006 study found that people who practiced the ritual of writing in a diary were less likely to experience episodes of depression, anxiety, or feelings of hostility toward themselves or others. It was also found that 80% of people have turned to writing at some point in their lives to reflect on their own feelings or attitudes towards life.

Writing is a ritual that can free your creativity and give you ideas or new plans to follow — either for your day-to-day or for the near future. Many people have the habit of writing down their tasks for the next day or summarizing the tasks they carried out during the morning and afternoon to keep track of what was completed successfully and what may have caused any delays.

3. Make a to-do list

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It is possible that the long list of tasks that you need to do the next day are causing you to worry. Sometimes, you can even suffer from sleep disorders due to the anxiety caused by work, school, or housework. If you think about it, many of these activities could take only a few minutes to complete, so there is no point in worrying about them. Just write everything down so you don’t forget anything and get rid of that anxiety.

You can also take the opportunity to make positive and motivational notes, whether they are your own phrases or something that you have read in a book or heard from someone, find sayings that make you feel good about yourself.

2. A routine needs your favorite music

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Do you have a favorite song? End the day with it! Listening to your favorite songs before bed can improve the quality of your sleep and help you adopt better sleep patterns. In addition, it is believed that the positive sensations generated by a song allow you to achieve a more restful sleep, which will undoubtedly lead you to wake up feeling rested and wanting to start your morning rituals in a better mood.

You can create a playlist with songs that generate positive feelings and thoughts, and that help you to sleep peacefully. If you wish, you can download podcasts or playlists specifically designed to help you fall asleep with various sounds such as ocean waves or rain. In the long term, you could feel big changes in your mood and overall health.

1. Practice yoga

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Practicing yoga before bed offers important benefits for the body and mind. Physically, it helps counteract a sedentary lifestyle and helps to improve circulation, prevent blood clots and strengthen the immune system. A 20-minute yoga session will make your body stronger and your mind stronger with positive thoughts. Among the benefits of practicing yoga before bed is that it helps you to fall asleep faster.

Additionally, people with arthritis or muscle aches may find greater relief with low-impact exercises and stretches. The breathing exercises that accompany the practice of yoga are also useful for weight loss and to prevent insomnia or hormonal disorders associated with it. Crest cares about you and we to help you be your best self. Without a doubt, each one of these tips has the mission of motivating you and giving structure to your day. Both in the short- and long-term, this could give you great physical, mental and emotional benefits. Overall health starts with your oral health and this is the perfect time to gradually include rituals in your routine and discover how you benefit from these new habits. Smile, Crest has you covered!