A Science-Backed Ideal Daily Routine For A Productive Day

You missed that meeting again, didn’t you? What was your excuse this time? Now, you are all drowsy, sustaining on mugs of espresso. How long do you plan on continuing this because this is definitely affecting the quality of your life?

It is never too late to revise your everyday timetable and make it more grounded in research-backed facts.

Stop Drinking Coffee First Thing You Wake Up

I get it–I get it. ‘My eyes won’t open until I’ve had that first sip of cappuccino.’ ‘Do not talk to me, I haven’t had my coffee yet!’  But while we all have our priorities, your body’s well-being should come first.

Here is the thing: medical experts (source) say your body naturally starts producing cortisol (the stress hormone) shortly after you wake up to help you feel alert and maintain your circadian rhythm. Having coffee right away can actually interfere with this process, making you feel less energized in the long run. You may also feel more stressed and anxious throughout the day.

The fix? Wait about an hour after waking up before reaching for that first cup. Your body will thank you.

Start Your Day With Some Physical Activity

Hit the gym or simply go for a run. Whatever floats your boat. Studies suggest early morning exercises on an empty tummy are the best way to lose weight, stay fit and stay energised all day long.

Fuel Your Body And Your Day By Having Breakfast

Breakfast is called the ‘most important meal of the day’  for a reason, it kick-starts your metabolism. A protein packed, rich in fiber breakfast with some healthy fats can help replenish your low energy levels so you can face the day with vigour.

Also read –The Ultimate Key To Self-Confidence: A Good Night’s Sleep

Sit Straight

A poor posture can lead to multiple health issues. Think weight gain, sore muscles, eye strain and more. Make sure your body is properly aligned while sitting to fix and even prevent these problems.

Stay Hydrated Pookies

The benefits of staying hydrated are many. Did you know drinking adequate water can improve your cognitive abilities? Water helps with proper digestion and regular bowel movements. From improved energy levels to headache prevention – staying hydrated does it all. Are you on a weight loss journey but aren’t drinking enough water? Well, you would be intrigued to know that adequate water intake is crucial to keeping your weight regulated (source).

Take Breaks 

Get up from your desk and take a 2-minute walk every hour. Not only will your eyes thank you, but your body will too.

Watch your Dinner Portions 

We have all been there – eyeing another plate of sushi or thinking a few more fries won’t hurt. But the truth is, that extra serving could be doing more harm than you realize. 

Your digestion naturally slows down at night, so being mindful of what and how much you eat can make a big difference. 

Put the Screen Away and Sleep on Clean Sheets 

30 minutes of zero screen time before shut-eye is ideal. Blue light can completely disrupt your sleep cycle. Also, sleep hygiene is extremely important. Your bed can turn into an active bacteria zone due to the accumulation of sweat, debris, lint, pollen and more, causing allergies and making cleaning your sheets once a week compulsory. Try mattress protectors, waterproof ones, to keep your mattress free from unhygienic build up. You can also use a good-quality latex mattress to keep allergies at bay.