morning and night routine

 Let's tailor a simple morning and night routine to help you stick with "early to bed and early to rise."

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🌙 Night Routine (Start 60–90 mins before bed)

Ideal Bedtime Example: 10:00 PM

🕘 8:30 PM – Wind Down

• Turn off bright lights & screens (phone, TV, computer).

• Switch to warm lighting if possible.

🕣 8:45 PM – Light Prep

• Lay out clothes for tomorrow.

• Make a to-do list or journal to clear your mind.

• Avoid heavy meals or caffeine after this time.

🕘 9:00 PM – Relax

• Read a book, listen to calming music, or do light stretching.

• Optional: 5-minute breathing exercise or meditation.

🕙 10:00 PM – Lights Out

• Try to go to bed at the same time each night, even on weekends.

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☀️ Morning Routine (Wake Up Time Example: 6:00 AM)

🕕 6:00 AM – Wake Up

• Drink a glass of water.

• Avoid hitting snooze — get out of bed right away.

• Open your curtains or step into natural light.

🕡 6:15 AM – Move

• Light stretching, yoga, or a 10-minute walk.

• Optional: quick workout or bodyweight exercises.

🕖 6:30 AM – Focus

• Review your top 3 goals for the day.

• Do something positive: read a quote, journal, or practice gratitude.

🕢 7:00 AM – Fuel Up

• Have a healthy breakfast and prep for the day.