1. Hitting Snooze
Smacking your annoying alarm first thing in the morning can certainly feel good in the moment. Over time, though, it could make a lasting impact on your cardiovascular health. According to Dr. Genovese, hitting snooze repeatedly "breaks sleep cycles and stresses the cardiovascular system," which can raise both blood pressure and heart rate. To avoid the morning snooze-fest, try keeping your alarm across the room so you’re forced to get up, then immediately open your curtains or step outside. Natural light, De. Genovese says, helps reset your circadian rhythm and supports heart health.
2. Skipping Breakfast or Just Grabbing Sugar
Rushing out the door without eating or relying on sugary on-the-go breakfasts might save you time (and taste great), but it can backfire on your heart. Dr. Genovese explains that skipping breakfast or eating only sugar "leads to insulin swings which strain blood vessels." To avoid these blood-sugar rollercoasters, he recommends starting the day with a healthy breakfast that gives you a balance of protein, fiber, and healthy fats. Greek yogurt with fruit, eggs with whole-grain toast, or overnight oats with nut butter are all great options.
3. Checking Your Phone Right Away
Many of us reach for our phones before we even roll out of bed, but this habit can trigger stress. "Checking your phone first thing after waking can cause stress, triggering cortisol and adrenaline surges that stress the heart," says Dr. Genovese. Instead, try resisting the pull to check your phone for 20–30 minutes. During this time, you can stretch, hydrate, or practice deep breathing to establish a sense of calm in your day.
4. Forgetting to Hydrate
Hydration is everything, especially in the morning. Your body naturally loses fluids overnight, so sipping on water is a key part of protecting your heart in the morning. Dr. Genovese notes that skipping water "can make the heart work harder and raises morning heart attack risk because overnight dehydration thickens blood." His advice is to drink a full glass of water before reaching for caffeinated beverage of choice. You can even add electrolytes or a squeeze of lemon for a hydration boost.
5. Failing to Exercise
Heading straight into your day without even a few minutes of movement may put a strain on your cardiovascular system, Dr. Genovese warns. "Rushing out without movement can reduce morning circulation, stiffen blood vessels, and raise blood pressure," he says. Even 10–15 minutes of light activity like yoga, stretching, or a quick walk can wake up your circulation and lower morning blood pressure.
6. Too Much Coffee
If you love to guzzle coffee in the morning, you're not alone. But when it comes to morning joe, your caffeination habits can make a major difference in your heart health. Dr. Genovese warns that "overloading on coffee immediately can spike blood pressure and stress hormones." Instead of reaching for your mug right away, he suggests hydrating first and eating something small, then enjoying your caffeine once your body is ready.
7. Going Straight into Your Stressful Commute
The stress of traffic or crowded trains doesn’t just ruin your mood; according to Dr. Genovese, it can strain your heart. He explains that "jumping straight into a stressful commute releases stress hormones, causes poor posture, and increases tension, all of which elevates blood pressure and heart rate." Give yourself a buffer if you can: leave a bit earlier, listen to calming music or a podcast, or even take a short walk before hitting the road.