Building the perfect day

Compliments of Holly Pevzner (Psychology Today)

Apparently our natural rhythms have been gravely disrupted and we may be in need of some adjustments, given our constant exposure to devices and artificial light in general. Researchers in sleep, health, nutrition, cognition, fitness and productivity are working to identify where our modern schedules have gone wrong and how to better set ourselves up for success.

Here are some hot tips for rock star results:
1. Wake up when our body feels best prepared, naturally and preferably without an alarm (this will be different for each of us and we apparently benefit from our longest REM right before we wake up).
2. Sex in the am will give us an immediate boost in circulation and mood-elevation. The surge in oxytocin that we get from intimacy can also significantly reduce our level of the stress hormone cortisol and boost positive communication between partners.
3. Breakfast - if we eat within two hours of waking up we will fuel our brains for success (and boost our energy and mood). Although our brain is only about 2% of our body weight, it consumes up to one-fifth of our body's energy intake.
4. Get outside in the am, if possible - UV light is at it's lowest, we'll be set on a good course for wakefulness and this should reduce our urge to eat throughout the day. Exercise provides cognitive benefits and fosters restful sleep as well.
5. Morning emails - are more likely to be read;)
6. Morning coffee - drinking coffee too early can lead to an increase in cortisol, the stress hormone, and interfere with our natural rhythms (good luck with this one, Lol;) !!
7. Mid-to-late morning is the best time to tackle mentally taxing activities because we'll be better able to focus and screen out irrelevant information.
8. Break time - those who take breaks are more productive, hands down.
9. Lunch - fuels the brain for maximum efficiency and productivity!
10. Naps clear the brain's short-term memory storage, making room for new data.
11. Healthy afternoon food break - boosts metabolism and improves alertness
12. Dinner - not too late, for best digestion and sleep
13. Hot bath - elevation and then drop in body temperature promotes a great sleep
14. Devices - shut down 2 hours before sleep
15. Sleep! - only 47% of us meet our minimum sleep requirement during the workweek. We could try going to be earlier and read, which is the ultimate for relaxing the mind and body for a great sleep.

Blessings,

Chatgirl