optimal morning routine

Build a consistent morning routine around wake time, outdoor light, early movement or exercise, delayed caffeine, and tracking your wake-up time.

1. Wake consistently: Keep your wake time steady from day to day. If you’re trying to shift your schedule earlier, one study protocol had participants wake two to three hours earlier than their usual time and keep sleep-wake times consistent. 1
2. Get outdoor light: Get as much outdoor light as practical in the morning; morning sunlight supports alertness and helps set circadian timing. 2
3. Exercise early: Add movement or exercise in the morning. It can be a walk or light activity rather than a full workout; the sleep toolkit also describes exercise immediately after waking or about three hours later as options. 3
4. Delay caffeine: If you use caffeine, wait about 90–120 minutes after waking when practical. 4
5. Track your wake-up time: Record it daily to estimate your temperature minimum, which is typically about two hours before your average wake time and can help guide sleep and activity timing. 5