My TikTok feed is a never-ending doom scroll of morning routines. I have beauty obsessives whipping off their mouth tape, heatless curls and chin straps to showcase their overnight reset, as well as 4am early risers dunking their faces in ice, meditating and journalling while the majority of us are still soundly asleep.
Morning routine essentials, according to the experts:
My mornings look entirely different to this. My alarm wakes me up around 15 minutes before I need to leave the house, which is why it’s a scramble of face washing, teeth brushing and dressing to run out the door and straight to the office. I felt elongated AM rituals were reserved for content creators and TED-talking CEOs – until a conversation with a friend. She wakes up at 5.30am to have a coffee in bed ahead of her morning gym class, giving her a chance to wake up and prepare for the day. A moment of mindfulness, if you will. I was flummoxed and it got me thinking about what is actually worthwhile and what is unfounded TikTok hype.
I have consulted beauty and sleep experts to decode what we should actually be doing each morning, and what can be skipped for precious extra minutes in bed. Most importantly of all, however, is consistency. In fact, studies have shown that regularity in sleep patterns is more important than duration. So, finding a routine that you can stick with – that is made up of going to bed and waking up at the same time – is the secret to health and longevity.
Meet the experts
- James Wilson, or The Sleep Geek, is a sleep expert, advising the likes of Dyson
- Dr Tony Kaliya, MBcHB is a cosmetic doctor and founder of NEU Clinic in Marylebone
- Dr Bijal Chheda is a consultant psychologist and founder of Nos Curare Mental Health Clinic
- Professor Jonathan Roos, MB BChir MA PhD (Cantab) FRCOphth FEBO is the co-founder of FaceRestoration, and is an ophthalmologist, oculoplastic and reconstructive surgeon medical aesthetic practitioner
Start with daylight
“If you do one thing in the morning, make it light,” says James Wilson, aka The Sleep Geek. “Natural daylight is the most powerful and reliable way to tell your brain, ‘The day has started.’ Morning light suppresses melatonin (the hormone that keeps us sleepy) and boosts the alerting signals and hormones like cortisol, that help us feel awake and energised.”
Lumie
Lumie Task - Sage Green
Illuminating the darkest of winter days, Lumie’s chic Task lamp emits 10,000 lux of bright light therapy, transforming 4pm nights with mood-boosting, energy-enhancing luminosity. Vogue’s fashion news editor Daniel Rodgers believes keeping this on his desk has been “life-changing”. He explains, “I no longer experience that post-lunch slump. I feel like my serotonin is immediately boosted when I turn it on.” Professor Roos explains how this works. He says, “SAD lamps attempt to mimic natural sunlight and can increase serotonin, a neurotransmitter associated with mood. It will not significantly help with vitamin D production, though, and so is not an answer on its own. The lamp, if used in the morning, can help normalise sleep-wake cycles, which can be disrupted in those with SAD.”
But there are benefits beyond the condition. Dr Chheda reveals, “While the primary focus is on depression rather than anxiety specifically, some people do find that improving their low mood helps reduce anxiety symptoms.”
Lumie
Lumie Vitamin L SAD Light
- Why it’s Vogue-approved: I bought this SAD lamp for myself in 2020 and haven’t looked back — and neither have the many friends and family I’ve recommended it to. It’s simple and easy to use, about the size of an iPad, and incredibly portable. The rippled diffuser softens the light beautifully, making each session feel much more comfortable and enjoyable. I truly can’t recommend it enough.
- Lux: 10,000 lux at 20cm
As it’s not always possible to get outside, and what’s more, in the UK, sunlight is not guaranteed, especially in winter, helpful gadgets like SAD lamps, sunrise alarm clocks, or light therapy glasses can make a big difference. “I’m particularly keen on light-therapy glasses for early risers or shift workers because they’re practical and easy to build into real life. No hacks or hype needed,” Wilson advises.
Luminette 2 Light Therapy Glasses
- Why it’s Vogue-approved: With multiple light settings, the Luminette stands out because it comes in the form of a glasses-style wearable. It’s designed to be worn for around 20 minutes a day, allowing you to carry on with other tasks while using it. That said – because its light is less intense than a traditional SAD lamp (i.e. lower lux) — it doesn’t deliver quite the same power as larger, conventional light boxes.
- Lux: 1500
Beurer TL30UK SAD Lamp
The Beurer TL30UK SAD Lamp is one of the most popular light boxes on the market, packing a powerful illumination for such a compact tablet-like size.
But how does it work for SAD? “When you sit in front of a light box, the bright light stimulates your hypothalamus, a part of your brain that controls hormonal and emotional balance”, explains private GP Dr Kaywaan Khan. “This exposure reduces melatonin production, which helps you feel more alert, and increases serotonin production, the neurotransmitter that regulates mood. By restoring your body’s natural day-night rhythm during darker months, light therapy helps rebalance these chemical processes. Most light boxes are medically approved devices that filter out harmful UV light, so they’re safe to use regularly. The intensity is measured in lux, with stronger lights typically producing better results.”
According to mental health expert and consultant psychologist, Dr Bijal Chheda, you should sit in front of it “for around 30 minutes to an hour each morning.”
He also adds, “Light will do the heavy lifting for your energy, mood, and sleep later that night. Consistent morning light helps stabilise your body clock, making it easier to feel alert during the day and sleepy at night. We can’t force sleep, but we can anchor our wake-up time and morning routine, and light is the key signal that makes that work.”
Avoid your phone
When your alarm is your phone, it is tempting to immediately begin scrolling through the notifications that you missed while you were sleeping, but that’s far from the optimal activity the minute that you wake. “Avoid plunging straight into emails, news alerts, or household problem-solving the moment you open your eyes,” Wilson tells us. “Give yourself five to 10 minutes to transition gently, get dressed, breathe, hydrate, and let your brain catch up with your body. A simple change you can make is to use a sunshine alarm clock instead of an audible alarm, which will shock you into waking up with adrenaline and cortisol.” He emphasises to shelve stress for as long as possible: “delay work emails, the news, and difficult conversations until you’ve properly arrived in the day. Think of your morning as a soft launch, not a fire alarm.”
Hatch Restore 3
The phone-free way to wake up in the morning, the Hatch Restore 3 is a transformative piece of tech that will do far more than your average alarm clock. Sitting atop your bedside table, the device emits soothing sleep sounds (customisable and science-backed with over 80 on offer) to guide you into a restful slumber. There is also a sunrise function to provide a gentle rousing compared to jarring audio. This works by tapping into the body’s natural circadian rhythm, signalling to the brain with illumination to suppress the sleep hormone melatonin and transition into wakefulness. It also acts as a table lamp.
Lumie
Bodyclock Shine 300
Seasonal Affective Disorder is real, especially when you’re an office worker heading to work and departing in darkness. Sunrise alarm clocks are designed, as the name suggests, to mimic sunrise to wake you up gradually in the morning – boosting mood, energy and providing sleep regulation in the process – while at night you can imitate sunset to lull you into a sound slumber. Lumie is one of the best-known brands in the category, and the Bodyclock Shine 300 provides many different light settings as well as the added bonus of FM radio.
Hydration is paramount
When it comes to the morning trifecta of movement, hydration and nutrition, “hydration comes first,” stresses the sleep expert. “After hours without fluids, simply drinking some water helps nudge your system back online.”
Zooki Electrolytes+ Energy and Focus
Why we love it: Not just effective in rehydration, but the Zooki Electrolytes+ Energy and Focus are also supercharged with L-theanine and caffeine, the former of which is attributed with improving mental function, calming anxiety and reducing stress, while the latter, much like your morning brew, enhances alertness and endurance.
Movement can be beneficial, but doesn’t need to be excessive
Incorporating movement into your AM routine isn’t limited to an early morning HIIT class. You can make small changes, like walking to the station that’s one stop away rather than the one closest to your house. “Movement doesn’t need to be intense. A 15-20 minute walk in the morning is one of the most underrated habits for energy; it combines gentle movement with daylight, which is a powerful pairing for both mood and focus,” Wilson confirms. “Alternatively, it can be simply a case of stretching.” Whether to exercise in the morning, lunch and evening is a matter of personal preference. Wilson breaks it down: “If you’re more of a night owl, pushing hard early can do more harm than good. And if you’re naturally an early type, morning exercise can feel brilliant, but only if you’ve met your sleep need. Exercising on too little sleep increases injury risk and reduces the benefits. Sleep is non-negotiable; exercise is a bonus.”
Nike
Alphafly 3 'Eliud Kipchoge'
Running is the most accessible sport in existence. All you need is a pair of solid shoes, and you can start pounding the pavements. There is no skill required; just put one foot in front of the other. And while it may seem daunting at first, the more you do it, the easier it becomes. Exercising has many benefits for SAD, both physical and mental health. Professor Jonathan Roos informs, “Getting outdoors for a run and exercising will activate serotonin release, set the circadian rhythm and ensure some light exposure. Social interactions are also helpful, so running with a group or joining an exercise class can help reduce social isolation and other contributing factors to depression.” But what’s more, this can also combat lethargy. Dr Khan says, “In colder months, the body redirects blood flow away from muscles and skin to protect essential organs, often leaving us feeling lethargic, with tight muscles and dry skin. Taking part in activities that help get the blood flowing can counteract this effect. Massage therapy, for instance, warms up the body and increases circulation, loosening tight muscles. Hot yoga, Pilates and HIIT (high-intensity interval training) are also great for boosting energy and improving overall fitness.”
These trains from Nike are the shoes worn by Eliud Kipchoge when he broke the world marathon record in Berlin, completing 26.2 miles in 2 hours 1 minute and 39 seconds. If you are going to take up running, you might as well give yourself the best possible advantage in nailing your own personal best and follow in his footsteps with the Alphafly 3s.
Time your caffeine
When to eat the first meal of your day is very lifestyle-dependent and individualised. “Rather than rigid rules, the goal is an eating pattern that works with your body clock and your lifestyle. Consistency matters more than perfection.” As for your morning brew, it’s a surprisingly divisive topic. The general recommendation is to wait up to two hours before indulging in your first cup of coffee to let your natural cortisol peak, but this is not a rule that Wilson necessarily agrees with. “The idea that everyone must delay caffeine is based on weak evidence and has largely been overstated,” he believes. “Pay attention to your own response rather than following influencer-led rules, especially when those rules come packaged with something to sell.”
Moisturise the body after showering
Overnight beauty treatments can be as simple as a night cream but as controversial as mouth taping. For cosmetic doctor Dr Tony Kaliya, the most important skincare step is as basic as slathering on body cream as soon as you step out of the shower. “The single biggest mistake people make with very dry body skin is waiting too long to moisturise. Apply your body cream or lotion within three minutes of stepping out of the shower, while skin is still slightly damp. This traps water in the skin and dramatically improves hydration levels.”
CeraVe
Moisturising Cream
- Why we love it: “This is a gold-standard moisturiser,” Dr Hartman says. “It combines ceramides and hyaluronic acid to deeply hydrate and reinforce the skin barrier. It’s affordable, accessible, and great for daily use on mature or dry skin,” Dr Hartman adds. The itch-and-flake-quelling cream is also a multi-tasker and can be used on the face and the body, and can also step in as a hand cream. It’s also safe for the whole family to use. Dermatologist Dr Tony Kaliya seconds this recommendation, adding that he favours it for “serious barrier support and long-lasting comfort.”
- Key ingredients: Hyaluronic acid, ceramides
- Size: 454g
U Beauty
The Super Hydrator Body
- Why We Love It: Developed with exclusive SIREN capsule technology, which intuitively delivers long-chain hyaluronic acid to the driest areas of the body, U Beauty’s Super Hydrator Body brings the benefits of its beloved face cream below the neck. Also formulated with hyaluronic acid, shea butter, collagen, peptides and niacinamide, this anti-ageing powerhouse remains true to its name thanks to a seemingly endless list of hydrating ingredients. It can also visibly smooth crepey skin.
- Key Ingredients: Shea butter, hyaluronic acid, collagen, peptides, niacinamide
- Size: 200ml
Use a barrier repair cream
Fortify the skin’s resilience with an army of nourishing ingredients, and many of your concerns will be sorted – be it dehydration or dryness. “Look for formulas with ceramides, glycerin, urea, shea butter, or squalane. Hydration adds water; barrier repair prevents it from escaping. For chronic dryness, barrier repair is non-negotiable,” says Dr Kaliya.
He stresses that for both body and facial care, “Moisturising properly both in timing and formulation delivers the fastest visible payoff.” The expert details further that this is a non-negotiable step in any morning routine. “Skin looks smoother, less ashy, and more comfortable almost immediately when moisture is sealed in correctly. Even the best long-term routine can’t compensate for skipping or rushing this step.” But concludes, “If dryness is severe, layering a richer cream on dry areas (like shins, elbows, or arms) over a lighter lotion can visibly improve texture within hours.”
La Roche-Posay
Cicaplast Baume B5+
- Why it’s Vogue-approved: La Roche-Posay’s Cicaplast Baume B5+ has become a travel essential for me. The holiday-friendly 100ml tube can be slathered over the face and body where skin is feeling sensitive and inflammed. The multitasking formula is brimming with kind-to-skin ingredients like vitamin B5, glycerin and cicaplast and the brand’s own signature and soothing thermal spring water. It’s a thick cream texture that calms redness and encourages healing.
- Key ingredients: vitamin B5, glycerin, cicaplast and thermal spring water
- Benefits: Soothing inflammed skin
- Best for: multitasking
- Size: 100ml
Allies Of Skin
Molecular Barrier Recovery Cream Balm
- Why it’s Vogue-approved: Science powers the Allies of Skin Molecular Barrier Recovery Cream Balm, which contains a trademarked biotechnologically produced moss that has been created specifically to support and restore the skin barrier. Added to this, ceramides and penthenol lock in the moisture, while also calming and soothing. The cream is very emollient and extremely well tolerated by sensitive skin types. Use at night as it doesn’t layer well under make-up.
- Key ingredients: ceramides, panthenol and MossCellTec
- Benefits: boosts skin’s natural defences
- Best for: sensitive skin
- Size: 48ml
Medik8
Ultimate Recovery Intense
- Key ingredients: calming arnica, healing allantoin and reparative beta-glucan
- Benefits: eases inflammation, redness, and protects against bruising. Free from parabens, synthetic colourants and fragrances
- Why it’s Vogue-approved: Designed to nurture the skin following professional treatments, this Medik8 moisturiser works wonders on dry and broken skin. Made with ingredients clinically proven to support the skin’s natural repair processes, it speeds up cell renewal and locks in moisture to shield weakened skin from the environment. The rich cream consistency is one we love in icy weather – it leaves a lasting barrier that protects against cold and moisture-whipping winds.
Tatcha
Dewy Skin Cream
- Key ingredients: plumping Okinawa algae, antioxidant-rich purple rice bran, gold and humectants (glycerin & hyaluronic acid)
- Benefits: plumps, deeply hydrates and protects skin from pollution and oxidative stress
- Why it’s Vogue-approved: This Tatcha moisturiser is gaining cult status for its ability to deliver instant radiance and plumper, firmer skin over time. A pearl-sized amount is all you need for a dewy glow, thanks to a rich formula that cocoons skin in camellia extract and moisture-magnetising ingredients. Gold-infused, it leaves skin gleaming and helps reduce inflammation, with further antioxidant protection courtesy of Japanese algae and purple rice.
Skincare non-negotiables
According to Dr Kaliya, in addition to the moisture-enriching formulas above, “Essential steps are to cleanse the skin but only where necessary and then to moisturise on damp skin with either a lotion of a cream depending on your dryness level.” After that, it is worth treating parched complexions to a hydrating serum, especially for dry or flaking skin, which is to be applied “prior to layering on your moisturiser,” says the expert.
Skinceuticals
H.A. Intensifier
- Why it’s Vogue-approved: Formulated to deliver hydration to skin and help encourage skin’s own natural hydration synthesis, this formula combines hyaluronic acid with liquorice root, purple rice and ProXylane. The multi-action treatment helps combat dryness and reinstates suppleness and firmness to the skin. Recently reformulated to improve the texture, this feels silky and refreshing on skin and makes a great canvas for make-up.
- clinically tested formula
- lightweight, non-tacky texture
- expensive
He explains that apply from “thin to thick” and to “only layer where your skin actually needs it.” But also that you should see results from the very first day. “Your skin feels immediately more comfortable, looks less dull and flaky. By days three to seven, your skin should look noticeably smoother in texture, reduced tightness and itchiness and by weeks two to four your skin should have achieved real barrier repair, holding on to moisture better and your dryness should be far less reactive to external factors like cold temperatures. Consistency beats intensity here. Gentle, daily care will outperform aggressive treatments every time.”
Don’t overthink it
While optimising your sleep environment plays a role, The Sleep Geek James Wilson concludes by stressing, “Your morning routine doesn’t need to be perfect. Sleep is complex. Some nights will be better than others. When you stop obsessing and allow flexibility, things often start to improve. The biggest barrier I see, after working with hundreds of thousands of poor sleepers, is overthinking sleep.”
“Air quality and temperature can meaningfully affect how well we sleep,” says James Wilson, The Sleep Geek. “This is where something like a Dyson Hot+Cool purifier can be genuinely helpful. Clean air supports better breathing at night, and models that also manage temperature allow you to create a more comfortable sleep environment. It’s something I personally rely on, especially in winter, to warm the bedroom before bed without disrupting air quality.”