What you do in the first hour of the day can help determine how the next 23 hours play out. That's because the tone we set for our minds and bodies during our morning routines affects everything from our daytime energy levels to our sleep quality. A good morning routine isn't necessarily about waking up at 4 a.m. or training like a professional athlete. It is about setting your brain and body up for success with natural energy boosters. Need some morning motivation? Try these simple tips for a better daily routine anyone can do.

1. Skip the Snooze Button

If you're hitting the snooze button multiple times, you could be setting your brain up for failure first thing in the morning. The cycle of waking and falling back asleep constantly as you battle your alarm just keeps your body trapped in new, shallow sleep cycles. Research shows you're going to wake up drowsier from hitting the snooze button. If you're struggling with the snooze-button battle in the morning, consider upgrading to "slow" alarms that increase in sound and light gradually for a more natural wakeup experience.

2. Find the Sunlight

Sunlight in the first few minutes of being awake can actually help you activate in the morning and boost sleep quality for the following night. Five to 15 minutes is recommended. The reason why is that natural sunlight triggers the body's natural circadian rhythm. Sun exposure upon waking snaps us out of sleep mode by suppressing melatonin, creating a natural cortisol spike that revs us up, and boosting mood with natural serotonin stimulation. Plus, all of the "awake" signals that are activated with sunlight upon waking will naturally reset when the sun goes down to help you actually feel tired enough to fall asleep. A great habit is to tell yourself you can't check your phone until you've had at least 10 minutes of sun.

3. Put the Right Things in Your Body

Choose those first sips and bites wisely. We know that some foods in the morning can actually tank energy levels later in the day: Here are some tips for how to break your overnight fast for better energy levels:

• Hydrate before eating: Our bodies lose water in the night through things like sweating and breathing. Drink between 8 and 16 ounces of water as soon as you wake up to start rehydrating before eating or having morning coffee.

• Break your fast with protein: Sugary breakfasts can lead to an energy spike-and-crash, so leading with protein helps keep your energy steadier through the morning. Foods with protein and fiber can help avoid the insulin crash because they are digested slower. Some of the best foods for energy in the morning include eggs, cottage cheese, Greek yogurt, and avocado toast.

• Create a morning supplement stack: Taking essential vitamins in the morning works well for most people simply because it's the easiest habit to stick to, before the day gets busy and other priorities take over..

Steady energy starts from the inside

These three bedrock rituals can set your brain and body up for success. From there, you can decide if your schedule permits you to incorporate things like exercise, meditation, or morning journaling. The thing to remember is that nobody can access their peak energy levels on an empty tank. That's why we have designed our supplements to easily be incorporated into your daily habits, balancing your body's natural rhythm using sleep, light, and the right vitamins and minerals.