School is back in session and as families adjust to the routines of early mornings, it’s important to recognize how these moments can shape the rest of the day. A well-rested and prepared ‘ohana sets a positive tone and small adjustments can make a big difference in reducing stress for both mākua and keiki.

Here are some strategies for less stressful mornings:

• Start with a restful night
  A good morning starts with a good night’s sleep. Adequate sleep is vital for your child’s development, learning, emotional regulation and physical health. Creating a relaxing evening routine can help keiki slip into slumber easily, setting the stage for a smoother morning.
  
  Resist hitting the snooze button in the morning! Just as restarting a car repeatedly doesn’t help it warm up, our brains and bodies benefit from consistent wake-up times. Encourage everyone in the family to rise at the same time each day. This helps to regulate our internal clock, which plays a key role in healthy sleep-wake cycles.
   
• Wake up to natural light
  Speaking of the internal clock, circadian rhythms serve a critical function: they help prepare the body for anticipated changes in the environment like when to sleep, wake and even eat. Exposure to natural light in the morning can signal to the body that it’s time to wake.
  
  If you can, try to get some morning light as soon as you can. Open the blinds or curtains to allow sunlight in your keiki’s room or if it’s still dark outside, consider using a soft lamp or dawn simulation alarm clock. This gentle approach can make waking up feel less jarring and more aligned with the body’s natural rhythms.
   
• Model positivity
  It’s common for morning routines to become chaotic but how we respond to those stressors can influence the rest of the day. Even when things don’t go as planned, maintaining a calm and positive attitude can help your child feel more secure and less anxious.
  
  Model calm and balanced behavior for your keiki to follow in the morning. Ask them how they slept, their dreams and what they are most excited about for the day. If they are feeling overwhelmed or stressed, try deep breathing exercises together or listen to feel-good music during the drive. This reinforces the message that they are supported and capable of handling challenges with resilience.
   

By incorporating these strategies into your daily routine, your ‘ohana can create a more harmonious and less stressful morning. With time, these habits will help set the tone for successful and enjoyable days ahead.

Learn more:
How to Establish a Wake-up Routine for a Good Morning Every Morning (American Heart Association)
School Mornings Without the Stress (Child Mind Institute)

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