Everyone's tolerance and ideal routine is different.
For me, it's:
- One cup of coffee in the morning, optional tea while it's still light out
- Sunlight exposure within a half hour of waking
- 10-15 minutes reading some fiction
- 10 minutes of meditation
Virtually guaranteed to yield a productive day with a good sleep at the end.
In the evening, both phone and overhead lights get turned off as much as two hours before bed. Reading lamps/spot lighting only. Any screens are dimmed.
For me, it's:
- One cup of coffee in the morning, optional tea while it's still light out
- Sunlight exposure within a half hour of waking
- 10-15 minutes reading some fiction
- 10 minutes of meditation
Virtually guaranteed to yield a productive day with a good sleep at the end.
In the evening, both phone and overhead lights get turned off as much as two hours before bed. Reading lamps/spot lighting only. Any screens are dimmed.