How do you plan your daily routine?

How do you organize your everyday life and structure your days?
Does your schedule include three key parts — time for work, relaxation, and sleep?

Relying only on psychological techniques is not enough to truly feel well. It’s equally important to take care of your physical body and health.

Ask yourself: how do I take care of my body? Do I sleep enough? Do I fall asleep easily and wake up refreshed? Or do I need several cups of coffee just to start my day?

Reflect on your daily habits and routines — is there room for improvement in how you balance your time?

Why sleep is the foundation of health

It’s well known that good sleep is the cornerstone of healthy functioning.
Adults should sleep at least 6 hours — ideally 7.5 — since each sleep cycle lasts about 1.5 hours.
For that reason, it’s best to plan your rest in cycles divisible by 1.5 hours.
When a sleep phase (REM or NREM) is interrupted, you may experience “brain fog” and feel tired for the rest of the day.

Morning routine and wake-up protocol

The way you wake up sets the tone for your entire day, so it’s worth paying attention to your morning routine.

Right after waking up, do light physical exercise for 10–15 minutes to activate circulation.
Follow this with a short cold shower (up to 3 minutes), enjoy a cup of tea or another warm drink, and spend about 10 minutes outside.
Morning light helps awaken the brain (through so-called blue photons) and resets your circadian rhythm.

Since your brain is most alert in the morning, it’s also the best time to read or study material that requires focus and concentration.

Midday relaxation phase

In addition to your morning routine that supports productivity, you also need daily moments of rest and relaxation.
In our culture, it’s often believed that hardworking people never rest — but nothing could be further from the truth.
This mindset often leads to exhaustion and, eventually, burnout — a state of fatigue, stress accumulation, anxiety, and reduced effectiveness.

A short daily relaxation break can make a big difference.
It could be a nap of 20–45 minutes (anything longer can disturb your nighttime sleep), an evening walk of about 20 minutes without your phone (exposing yourself to red photons), a massage, dancing, crafts, or simply calming your mind through meditation or prayer.

Choose what personally recharges and relaxes you. These small rituals are key to a healthy life and keeping your inner “battery” full.

Evening preparation for sleep

Your evening routine is just as important as your morning one.
Light from LED bulbs, TVs, and smartphones emits a white glow that keeps the brain alert — sending a signal that it’s still daytime.
This delays the release of melatonin, the hormone that helps you fall asleep, which is why many people struggle with insomnia.

A practical solution is to wear “blue blocker” glasses that filter blue light.
For the best effect, use them at least two hours before bedtime while working on a laptop, using your phone, or reading under artificial light.

(*Good to know:* Long-term use of melatonin supplements is not recommended, as it can disrupt hormonal balance.)

Natural allies for peaceful sleep

Herbal teas such as chamomile, lemon balm, and lavender have calming properties.
Drinking them in the evening helps relax your body and prepare you for deeper, more restful sleep.

These small daily rituals support hormonal balance, release accumulated stress, and maintain optimal energy throughout the day.

Conclusion – Sleep as the body’s quietest form of healing

Morning and evening routines form the foundation of good health and are the key to growth in every area of life.

The benefits of quality sleep are countless — because, believe it or not, sleep is the quietest and most natural healing process your body knows.