Which “Day ‘n’ Night” Routine is Best for You

yellow and white alarm clock at 10 10

Your day and night routine are paramount to success in your professional life and private life. They give you clarity of thought, help you accomplish more, and make you more productive. A routine prevents you from losing balance, gives you good health, and makes you more disciplined. By setting up a routine, you will have a stable lifestyle and develop a rhythm to optimize your daily performance.

Best scientifically proven daily routine

Here are 5 tips to help you get started in changing your ‘day’ lifestyle.

1. Start your day early

Get up between 6 and 7 am, brush your teeth, wash your face, and stick to whatever skin-care routine favors you. Additionally, if you don't make it a habit to brush your teeth in the morning, you might need to get a root canal at a Dentist in murray Hill. Make it part of your morning routine to avoid using your phone, especially your social media

A glass of water or two with lemon juice helps to rejuvenate our systems. It is also good to take some multivitamins or probiotics to strengthen your immune and digestive systems.

2. Exercise

Dedicate about 30 minutes of your time to cardio. Energy expenditure this early morning on an empty stomach will do wonders for your long term health. It’ll help cut fat, boost your metabolism, and regulate blood pressure. Finish up with a light shower.

3. Breakfast

Breakfast is the most important meal of the day. Make sure to get a healthy, balanced serving of protein, fiber, and good carbs. A post-exercise smoothie or a coffee cup can refresh you up, make your mood positive, and boost your energy levels. 

4. Work time

The work time is where your most active hours go. Make sure to stay hydrated throughout and have fiber and protein-rich foods for lunch or snacks like fruits or protein bars.

5. Mid-afternoon

Dedicate this time to yourself. Blow off some steam, meditate, and enjoy some music. Relaxation at this time is key for regulating stress levels, which will ultimately leave you feeling good.

Best scientifically proven nightly routine

Here are 5 tips to help you get started in changing your ‘night’ lifestyle.

1. Work out

Avail this time to do physical exercises. Be it at the gym or at home, dedicating one to two hours of working out between 5 to 8 pm will help keep you in shape, enable weight loss, and build muscle.

2. Take a shower/bath

Blow off steam immediately after your workout with a relaxing bath or shower. Personal hygiene must be an essential part of your routine.

3. Dinner

Your dinner should comprise essential fats, fibrous carbohydrates, and plenty of protein. Finish it up with omega-3 capsules and green tea.

4. Alone or family time

Spend some time with your loved ones at the end of the day, two or three hours before going to bed. Bonding over movies or some board/ video games is recommended. Give the people in your life one-on-one attention. Before going to bed, get some much-needed alone-time to collect your thoughts, meditate, and relax.

5. Bed-time

It’s finally time to shut down. Perform your pre-sleep rituals of brushing your teeth, reading a book, etc. Make sure to get around 7-8 hours of sleep for optimal results the next day. Using a high-quality mattress and a Mela weighted blanket can considerably improve your sleep cycle and quality.


Routines make your life easier in terms of decision fatigue. It helps organize your life, keeps you focused, and enables you to make wise decisions, besides improving your mental and physical health. With the scientifically proven day and night routine explained above, you no longer have to exhaust your mental capacities on trivial issues.