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 exp

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.