🌤️ Waking and Early morning

• Prioritise light exposure: Outdoor light exposure causes a beneficial cortisol peak, that helps improve day-time mood, energy and alertness; and helps you fall asleep easily at night.
• Ensure proper hydration: Aim to drink at least 1 litre of water; add a pinch of salt as a source of electrolytes.
• Use breathing to increase energy: Rapid inhales and exhales cause hyperventilation releasing adrenaline.

☀️ Midday through Evening

• Optimize food and hydration: Eat a low-carb Lunch followed by a 10-minute walk to increase metabolism and calibrate circadian rhythm.
• Rest and recharge: Do a 20-minute nap or non-sleep-deep rest to increase dopamine levels and mental energy.

🌙 Bedtime and Sleeping

• Prioritise a consistent sleep schedule: Goto ****bed and wake up at the same time.
• Optimize your sleep environment: Prime your environment with no light.
• Use breathing to relax: A few sighs can help you relax and calm down.