7:00 AM: Rise immediately upon the alarm. Dr. Chad Roeffer, a clinical expert at Stanford University's Sleep Research Center, notes that insomniacs' biggest mistake is sleeping in to compensate for lost hours. In fact, oversleeping delays the body clock, making nighttime sleep harder and creating a vicious cycle. Even after late nights, maintain a consistent morning wake-up time and compensate with an afternoon nap.
7:10 AM: Stand by the window for a moment. Dr. Michael Grandner, an expert at the University of Pennsylvania's Sleep and Circadian Neuroscience Research Center, notes that morning sunlight helps calibrate the body's biological clock. After waking up, open the window and enjoy the sunlight by the window. The fresh air will also instantly invigorate you.In winter when sunrise is late, consider turning on all room lights to compensate for insufficient natural light.
7:30 AM: Inhale the aroma of coffee. Dr. Alison Seiburn, Professor of Psychiatry and Behavioral Sciences at Stanford University's Sleep Medicine Research Center, notes that caffeine aids mental alertness. Korean research indicates that even non-coffee drinkers experience heightened vigilance from coffee's scent alone.
7:45 AM: Drink water and eat breakfast. Having a glass of water upon waking boosts alertness and reduces fatigue. Eating breakfast about an hour after waking—ideally oatmeal with raisins—increases energy and sharpens mental focus.
10:00 AM: Drink coffee. Note that regular coffee drinkers should consume no more than 400 mg of caffeine daily—exceeding 500 mg may cause nervousness and irritability. Avoid coffee after noon to prevent disrupting nighttime sleep.Dr. Klayton Kushner, Medical Director of the Stanford Sleep Medicine Center, states that a 30-minute midday nap can compensate for one hour of lost nighttime sleep, improving alertness, motor skills, and mood.
12:30 PM: Eat a light lunch. When feeling physically tired, avoid heavy lunches. Opt for lighter options to prevent post-meal drowsiness.
3:00 PM: Take a 10-minute walk. Dr. Grandner notes that many people experience a physical low point around this time. Research by Dr. Robert Sayer, a psychologist at the University of California, found that a 10-minute walk at this hour boosts energy levels, sustaining vitality for at least two hours—more effective than eating a piece of candy.