1. Stretch Limbs in Bed

After waking up, stretch your arms and legs while still lying in bed for three to five minutes before getting up slowly. This daily habit prevents sudden blood pressure fluctuations and dizziness caused by jumping out of bed abruptly, and helps you shake off drowsiness quickly.

Three recommended stretches:

• Bend and straighten your legs repeatedly

• Hug your knees tightly against your chest and hold for 10 seconds

• Stretch both arms backward as far as possible

2. Have a Bowel Movement After Waking Up

This healthy habit brings lifelong benefits. If you haven’t formed it yet, you can train your body intentionally: eat more high-fiber food such as Chinese cabbage and whole grains. Sit on the toilet every morning after waking up regardless of bowel urges, and a regular rhythm will develop over time.

3. Brush Teeth Thoroughly Every Morning

Even if you brushed your teeth before bed, the stable oral environment overnight allows bacteria to multiply rapidly, causing bad breath and damaging oral health. Brush your teeth carefully for no less than two minutes each morning.

4. Drink a Glass of Plain Warm Water First Thing in the Morning

A glass of warm water replenishes fluid lost through overnight metabolism, boosts bowel movement and relieves constipation. It also thins the blood, improves blood circulation and lowers risks of cardiovascular and cerebrovascular diseases, which is especially vital for middle-aged and elderly people. Light salt water can be used as an alternative.

Expert Advice

The optimal sequence after waking up: defecate first, then brush teeth and wash your face, drink a glass of warm water on an empty stomach, and finally have breakfast. Adjust the timing of bowel movements according to your physical condition and personal routine—there is no rigid requirement.

For better health, brush away plaque and overnight bacteria on teeth before drinking water or eating. Rinse your mouth with plain water after meals.