Doctor Amir Khan says people must do 5 'free' things after waking up

Doctor Amir Khan says people must do 5 'free' things after waking up And he said that people following one piece of the advice 'often sleep better at night' A TV doctor has explained that people should be doing 5 things before breakfast - and they’re completely free. Dr Amir Khan who appears on ITV’s Lorraine and This Morning explained that people don’t need to spend a fortune on all manner of smoothies and equipment to get the day off to a healthy start. He said his suggestions are all based in science - and are both for physical and mental welbeing. He said in a new instagram post: “Hey team, here are my top five health hacks that are completely free. No supplements, nothing to sell, no gadgets, just five things that are good for you to try first thing in the morning.” Firstly he said people need to hydrate: “Number one, drink a big glass of water as soon as you get up before you do anything else. After seven or eight hours of sleep, you’re naturally a little dehydrated. We all are. 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.” Next people should take a trip outdoors. Dr Khan who works as a GP said:”Number two, my favorite, get outside in the to the morning light. This is the best time of year to do it. 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. Now, you don’t need lots of time outside if you don’t have lots of time. Just 10 or 20 minutes with a cup of coffee is good enough.” Having a lawn helps with the third suggestion. He said: “Number three, kick your shoes off and walk barefoot on some grass. Now, I’m not talking about electromagnetic fields here. 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.” Recovering from mental fatigue can be helped by his fourth suggestion. Dr Khan said: “Listen to bird song. Now, research has found that listening to bird song and natural sounds can reduce stress, improve mood, and even reduce feelings of anxiety and paranoia. 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?” Finally and possibly the easiest, Dr khan said this one activates the body’s relaxation response, helping to calm your nervous system before the day begins. He said: “Take five slow breaths. Just five slow deep breaths. Breathing in for four seconds and out for six. It activates your parasympathetic nervous system, your body’s rest and digest mode. It lowers your heart rate, reduces stress hormones, and tells your brain that you’re chilled and safe. It takes less than a minute to do, but it’s one of the quickest way to calm both your body and your mind. Sometimes the most powerful medicine isn’t something you buy. “