From the moment you wake up, you should expose yourself to natural light. Spending time in the morning sun can reset your circadian rhythm and tell your brain it’s time to start the day. An outdoor walk in the AM is a great way to wake up naturally and get a much needed energy boost. If you don’t have time to go for a walk, just open up the blinds or turn on the brightest lights in your home.
Getting at least 20–30 minutes of physical activity a day can help you fall asleep at night. In addition to falling asleep more easily, being active can also decrease the number of times you wake up each night, resulting in a deeper sleep. However, it’s important to avoid vigorous exercise one to two hours before bed as it can raise your heart rate — making it more difficult to fall asleep.