• Give me a perfect daily routine

  • Sources:

    Creating a daily routine that harnesses scientific insights for improved health and productivity is essential. Here are some recommendations based on insights from and other experts from the :

    1. Morning Sunlight Exposure:

      • Get outside in the morning for sunlight exposure, crucial for setting your body's circadian rhythms. It helps energize you, boosts mood, and supports sleep-wake cycles 1.
    2. Exercise Early:

      • Engage in early physical activity, even if it's not intense. This habit boosts your energy levels and supports a healthy cortisol peak in the morning, essential for vitality and alertness 2.
    3. Consistent Work Routine:

      • Define how many hours you can consistently work while maintaining mental and physical health. Consistency, rather than excessive hours, can improve productivity and reduce burnout risks. Avoid over-exerting to prevent injuries or health issues 3.
      • Afternoon Sunlight:

        • Try to catch some sunlight in the afternoon to adjust your neuronal sensitivity and protect against artificial lights in the evening. Even a brief exposure (5-10 minutes) can be beneficial 4.
      • Evening Routine:

        • Wind down your day with minimal exposure to bright artificial lights. This practice can help maintain a healthy sleep cycle and improve sleep quality 4.

      By integrating these habits into your daily routine, you can enhance your overall well-being and productivity. Aim for consistency and listen to your body's needs to tailor these practices effectively.

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