The body is a complex collection of interdependent systems designed to work expertly together, making each one essential to the function and vitality of another.

For example, studies show that getting more sleep can improve your focus, boost your immunity, and lower your risk for conditions like heart disease and diabetes. Conversely, neglecting your oral hygiene can allow bacteria and inflammation in your mouth to spread to other parts of your body, causing a host of issues.

The good news is that by devoting just a few minutes every morning to a whole-body regimen, you can do wonders for your entire well-being. Check out this guide to holistic activities that may improve your physical, mental, and emotional health and help you feel your best.

Wake up well

Depending on your sensitivity to loud noises, an alarm in the morning might startle you, raising your heartbeat and blood pressure and putting you in a negative frame of mind right off the bat. Instead, consider placing a sunrise alarm clock on your nightstand, which will gently awaken you by gradually shining brighter. If your bedroom is east- or south-facing and privacy isn’t an issue, you could also go for the natural option by opening the curtains just before going to sleep to let in the sun as it rises.

Additionally, try to make a habit of preparing at least a little for the next day before bedtime. For instance, you could pick out your next outfit or program your coffeemaker to automatically start brewing at a certain time. The less you have to do in the morning, the less rushed you’ll feel, helping you embark on your day with minimal stress.

Loosen up

After lying still all night, your muscles can tighten up, making you feel stiff and achy in the morning. To loosen them and get your blood flowing, engage in five to ten minutes of stretching—which you can even do in bed! Start with simple movements like rolling your ankles, wiggling your toes, and curling your biceps, then perform simple stretches such as single knee pulls or full-body stretches. You could also kick off the sheets and grab an exercise mat to perform sun salutations, cat-cow poses, or other yoga moves.

If the weather allows, pick a sunny spot outside for your stretches; sun exposure will boost your production of vitamin D, an essential hormone that can raise your spirits and help you feel more energized. (Just be sure to dab on sunscreen first to protect your skin from harmful UV rays.) Throw in a few minutes of body-strengthening aerobic exercise by taking a quick walk around the block or on a walking pad, and you’ll be well energized to tackle the day ahead.

Brush your teeth

Unpleasant in both smell and taste, morning breath is the byproduct of bacteria that multiply in your mouth as you sleep. Much of it is harmless, but it may lead to cavities and gingivitis if left unchecked. Brushing your teeth shortly after you wake up can help cleanse your mouth and protect your teeth from food acidity you may encounter in your breakfast and other meals. You could also consider flossing in the morning instead of at night to remove bacteria from between your teeth.

Hydrate and refuel

Given that the human body is about 60 percent water, being even a little dehydrated can make you feel sluggish, give you a headache, and, in the long term, affect your weight management. Starting your day with a big glass of water can help you feel immediately refreshed and better ensure a good daily fluid intake. However, water isn’t the only way to hydrate (though it is the most efficient); drinks like a morning cup of coffee or tea can also be beneficial, and foods like a fruit smoothie or bowl of low-sugar cereal with milk of any kind can increase your hydration levels while providing healthy nutrients.

Be mindful

Science has shown the mind-body connection to be quite strong. Having a positive outlook can potentially boost your health, even possibly leading to a longer and happier life. Consider trying a mindfulness activity like meditation to clear your thoughts; you could use an app like Calm for a quick ten-minute session to get started. Likewise, journaling may allow you to flush your brain of pesky worries and create a positive vibe as you explore your hopes and goals. Whatever your method, if you can enjoy a few extra quiet moments in the morning before fully launching into your day, your physical and mental health will benefit.

Incorporate these holistic habits into your morning, and you may find yourself feeling healthier and happier—especially if you combine them with other routines that improve your mind, body, and spirit.