Aligning your morning routine with your circadian rhythm not only helps optimize energy and sleep but also strengthens your internal clock, making it easier to stay consistent with your routine and maintain good habits over time. Aim to get 10 to 30 minutes of bright light exposure, ideally from sunlight, within the first hour after you wake up. This light exposure helps to set your circadian rhythm by triggering a healthy morning cortisol spike, which promotes alertness and boosts mood for the rest of the day. You can strengthen this cortisol peak by stacking morning sunlight with another protocol like moderate-to-high-intensity exercise or a cold plunge. 

Natural sunlight exposure later in the afternoon can help adjust your retinal sensitivity and melatonin pathways, reducing sensitivity to bright and short wavelength light (blue and green light) at night. If natural sunlight is not accessible, especially in regions with dense cloud cover or during winter months, artificial light sources like seasonal affective disorder (SAD) lamps can be beneficial (they should offer a brightness of 10,000 lux or greater).

The content and timing of meals throughout the day can have a notable influence on energy levels and cognitive and athletic performance. Eating protein-rich and fibrous meals earlier in the day can support focus and energy, while consuming more starches in the evening can help with winding down and preparing for sleep. 

Aim to have consistent daily meal times to help cue your circadian clock and improve overall well-being. Dr. Satchin Panda, a leading expert in circadian rhythm research, cautioned against allowing significant fluctuations in meal timing, which could create a “metabolic jet lag” effect in which your body’s metabolic processes are disrupted due to irregular eating schedules. 

A foundational protocol for consistent meal timing involves not eating for at least the first hour after waking to allow your body time to prepare for efficient digestion and nutrient absorption. Additionally, you may find it helpful to avoid eating within two to three hours of bedtime to take advantage of the natural fasting period during sleep (important for cellular repair and metabolic health) and to avoid disruptions to sleep quality.

Incorporating physical activity into your daily routine not only provides the numerous mental and physical health benefits of exercise but also provides an opportunity to use the short-term effects of exercise to boost energy levels and cognitive performance. 

Morning workouts can increase dopamine and endorphin levels, enhancing focus and mood for the day ahead. High-intensity workouts are ideal earlier in the day, as a spike in (albeit healthy) stress hormones later in the day can disrupt sleep. Low-intensity activities like yoga, walking or sauna can be especially useful as part of an evening routine to help prepare the mind and body for sleep. Additionally, a midday workout can counteract the afternoon energy slump, resetting energy levels for additional cycles of deep work. 

For those with varied or unpredictable schedules, focus on exercising when you have time rather than trying to adhere to a rigid schedule. If you are pressed for time, incorporate a few “exercise snacks” throughout the day — these are brief exercise bouts (such as 100 jumping jacks, or doing stair sprints) that help maintain fitness levels even with a busy schedule. Studies suggest the best windows for exercise include 30 minutes after waking, three hours after waking or 11 hours after waking. However, personal preference and ability to maintain consistency (not perfection) will shape how best to incorporate exercise into your daily routine.