Having a morning routine is crucial for starting the day on a productive note.
Commuting to work can have a significant impact on job satisfaction and overall health.
Understanding the body's natural rhythms can help optimize work performance.
Deep dives
Importance of Morning Routine
Having a morning routine is crucial for starting the day on a productive note. Waking up to an alarm clock can lead to sleep inertia, so it's important to give yourself time to fully wake up naturally. Avoiding coffee first thing in the morning is recommended, as the body's cortisol levels are already high. Having a breakfast based on carbohydrates can provide the necessary fuel for the brain and body. Additionally, it's suggested to brush teeth before breakfast to maintain oral health.
Improving the Commute
Commuting to work can have a significant impact on job satisfaction and overall health. Simplifying the commute and making it more active, such as walking or cycling, can greatly improve well-being. Research shows that a commute longer than 90 minutes per day can lead to negative health effects. Additionally, finding ways to mentally transition from home to work and vice versa is important, as the commute can act as a psychological separator between the two.
Optimizing Work Performance
Understanding the body's natural rhythms can help optimize work performance. The first two to three hours after waking up are the brain's prime time, so it's recommended to prioritize important tasks during this period. Taking breaks every 60 to 90 minutes can help maintain focus and prevent mental fatigue. Additionally, incorporating physical activity throughout the workday, such as standing or taking short walks, can combat the negative effects of sedentary behavior.
Understanding Sleep Patterns
Snoring can disrupt sleep for both the snorer and their partner. Nasal snoring and mouth snoring are the two main types, with relaxed throat muscles contributing to the latter. Weight loss, avoiding sleeping on the back, and using aids like nasal strips or pillows can help reduce snoring. Additionally, understanding the body's sleep patterns can lead to better sleep hygiene. Taking a short nap of 10 to 20 minutes in the early afternoon can boost energy and productivity, while longer naps can cause sleep inertia. It's also important to maintain a regular sleep schedule and create a conducive sleep environment.
Finding the Ideal Exercise Time
The timing of exercise can have an impact on performance and energy levels. Most individuals experience optimal physical performance approximately eight to nine hours after waking up, which corresponds to the early afternoon. This timing allows the body to warm up and utilize its peak physical abilities. However, any exercise is beneficial, and consistency is key. Factors such as personal preference and schedule should also be taken into consideration when determining the best time to exercise.
There's plenty of advice out there about how to have a better daily routine. But what's just bunk and what actually works to improve the quality of your day and your overall life?
My guest, medical-doctor-turned-science-educator Stuart Farrimond, took a deep dive into the research to find the authoritative answers to that question, and he shares them in his book Live Your Best Life: 219 Science-Based Reasons to Rethink Your Daily Routine. Today on the show, we walk through a daily routine, from morning to night, and Dr. Farrimond shares some best practices to make the most of it. We discuss why waking up to an alarm clock feels so terrible, why you shouldn't drink coffee first thing in the morning, the ideal length for an afternoon nap, how to improve your commute, the best time of day to exercise, and more.
