TV doctor Dr Amir Khan has outlined five free, science-backed morning habits that people should adopt before breakfast to improve both physical and mental wellbeing. Appearing on ITV's Lorraine and This Morning, the GP emphasised that these simple practices require no supplements, gadgets, or expense.
Hydrate First Thing
Dr Khan’s first recommendation is to drink a large glass of water immediately upon waking. After seven to eight hours of sleep, the body is naturally dehydrated. He explains: “Drinking a glass of water first thing helps replace that fluid you’ve lost during the night. It supports your circulation, your kidneys, your digestion, and for some people can even improve alertness and concentration. I like starting the day hydrated. It’s one of the easiest healthy habits you can build.”
Get Morning Sunlight
His second tip is to step outside into morning light for 10 to 20 minutes. Dr Khan said: “Morning light hits specialised cells in your eyes that send a signal to your brain’s body clock, helping switch off melatonin and set your circadian rhythm for the day. People who get bright morning light often sleep better at night, have more energy during the day, and even better mood.” He suggests doing this while having a cup of coffee.
Walk Barefoot on Grass
Third, Dr Khan recommends kicking off shoes and walking barefoot on grass. He clarified this is not about electromagnetic fields but about stimulating nerve endings: “What I’m talking about is the stimulation of thousands of nerve endings in your feet, challenging your balance, strengthening the small muscles in your feet and ankle, and helping you slow down a little bit and just connect with nature.”
Listen to Bird Song
His fourth suggestion is to listen to bird song. According to Dr Khan, research shows that natural sounds can reduce stress, improve mood, and lower anxiety. “Scientists think our brains evolved in natural environments. So, hearing birds and flowing water tells our nervous system that we’re somewhere safe, and it just feels good, right?”
Take Five Slow Breaths
Finally, Dr Khan advises taking five slow, deep breaths—inhaling for four seconds and exhaling for six. This activates the parasympathetic nervous system, lowering heart rate and stress hormones. “It takes less than a minute to do, but it’s one of the quickest ways to calm both your body and your mind. Sometimes the most powerful medicine isn’t something you buy,” he said.
