I know that I’m not alone in struggling in the mornings. As much as I try to get up early to carve out a bit of time for myself before the mad morning rush starts, the snooze button on my alarm is just too appealing.

But, I also know that doing something meaningful first thing each day can help you to feel happier and more productive, and research has shown the countless benefits that a good morning routine can bring. As with many things, it’s all about finding a healthy habit that works for you.

And, that’s where the Swedish trend of gökotta might help. This practice involves getting up at dawn to hear birdsong, with the idea that it can boost your wellbeing and focus, and help you feel more connected to nature.  

The term gökotta has no straightforward translation, but in general terms, it relates to rising early to listen to birdsong and to try to spot a gök (cuckoo).

Traditionally, the practice begins on Ascension Day (40 days after Easter, which would be 18 May this year) and many churches in Sweden hold their Ascension morning service outside or with the doors open with this in mind. The period of gökotta then stretches all the way to midsummer (21 June).

Holistic life coach Nichola Henderson believes part of its appeal is the connection it brings to the outside world. 

“As human beings, we are innately drawn to nature and we love the rhythm of reoccurring natural wonders,” she explains. “It’s why we love a sunrise and a sunset and why we are sometimes subconsciously drawn to green spaces.

“The Swedish practice of getting up at dawn and listening to birdsong is something our ancestors likely enjoyed,” she adds. “Before our modern high-tech era, our natural rhythm would have been in tune with the natural world, with daylight and sunrise and the sounds of nature gently waking us up.”  

Rising early can feel like a chore – whether we get to listen to birdsong or not – but hear us out. The benefits of the practice are not to be sniffed at.

Better energy and sleep quality

First of all, science has proven that early morning light can work to activate our circadian clocks – meaning that getting outside in natural light can help us feel more alert in the mornings and sleep better at night too. 

Mood boosting

Natural light has been proven to be a potent mood booster too – in fact, when sunlight enters your eyes, it’s believed to stimulate a part of your retina that then tells your brain to produce serotonin – a key mood-regulating hormone. 

Sharper focus

An ever-growing list of studies have also demonstrated the benefits of feeling close to nature. According to research, connecting with green spaces can help sharpen our cognition and focus, and spending time in the great outdoors is associated with good health and wellbeing, as well as a happier outlook.

More resilience 

There’s more too. From personal perspective, incorporating a mindful ritual into your morning can help you feel more in control of your day and emotions, and enable you to mentally prepare for the hours ahead. 

“The way you start your morning sets the tone for the rest of the day,” explains life and wellness coach Denise Kenny Byrne, who’s also a certified meditation teacher and the co-founder of The Head Plan. “By starting the day in a relaxed, fulfilling and positive way, you’re more likely to carry those feelings into the afternoon, and feel more equipped to handle any challenges that come your way.”

Plus, according to Byrne, it can be incredibly grounding. “Having a set morning routine that you complete every day can help you feel in control and can lessen anxiety as a result. Added to that, you’ll go through your day with a sense of achievement, clarity and control.”

Sounds good, right?

As you’d expect, traditionally, the practice of gökotta involves getting up around dawn (ideally between 4am and 6am during the summer months) and then immersing yourself in the sights and sounds of the outside world. While outside, you can listen to the various tweets and chirrups in the trees nearby and see what sounds you can identify or home in on (if you need a bit of help, the RSPB has a great tool on its website showcasing different birdsongs). 

You don’t need to be outside for long – 10-15 minutes might be all you need to feel calm and grounded.

It sounds simple, but if waking up at the crack of dawn really isn’t for you, don’t despair – there are other ways you can adopt the principles behind the practice and still gain some of the benefits. 

Henderson has the below suggestions:

Listen to birdsong on your phone

There are many mindfulness apps now with nature sounds at our fingertips, so if you are time-poor each morning you could try playing these sounds while getting ready for work or commuting.

Make time for a nature meditation

If it helps, you can reframe the practice as a ‘nature meditation’ and practise at any time you can manage during the day. Just go outside, take a mat or a cushion and mindfully notice how the birds sound, the tone of their song and the different tunes.

Take nature breaks throughout the day

No matter where you work, see if you can find some time each day to immerse yourself in nature without being plugged into your headphones. If that’s not possible for you, try closing your eyes and focusing on the sounds from a recording and using your imagination to take you to whatever natural space you’d like to visualise.

Embrace the outdoors, inside

If you can’t get outside, bring nature to you. Can you bring more plants inside? Can you surround yourself with pictures of natural places you love? You may be restricted by your situation, so finding creative ways to remain connected to nature is important.

Images: Getty