Wellness Tip:

Reduce Social Jetlag

Ever feel like your natural sleep cycle conflicts with your social schedule? That’s social jetlag—a misalignment that impacts a bunch of stuff, from mood to general health. 

Here are some ways to tackle it:

• Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day—yep, even on weekends. 
• That said, if you’re sleep-deprived during the week, do get some extra shuteye on your days off. Research shows it can help compensate and boost longevity. 
• Get morning sunlight. Exposure to natural light in the morning can help reset your internal clock. A quick walk outside after you wake can make a big difference.
• Avoid late-night stimulants: Caffeine and heavy meals can interfere with your sleep cycle. Try to avoid them close to bedtime, especially on weekends.

By making small adjustments, you can keep your body clock on track, reduce that Monday morning grogginess, and feel better all week long. Try it!

Routine Breakdown

Chris Williamson, Podcaster & TV Personality

Host of the Modern Wisdom podcast says the ultimate morning routine consists of four key steps: move, reflect, learn, and prepare. Here’s his routine:

The Routine:

• Goes for a walk outside. “For me, a morning walk is non-negotiable. As soon as I’m up, I’m making a beeline for daylight.”

• Avoids caffeine for the first 90 minutes. “Your adrenal system is what’s active for the first 90 minutes of the day; your adenosine system that caffeine acts on isn’t, so having a morning coffee is literally pointless.”
• Does breathwork using the State app.
• Meditates. “If I’m doing guided, I use Waking Up by Sam Harris; unguided I use Insight Timer.”
• Reads for 10-15 minutes. “You can read something that’s going to make you smarter tonight than you were when you woke up.”
• Prepares for his day.

Why it works:

• If you didn’t know it by now, morning light helps regulate your circadian clock, leading to better sleep.  
• According to neuroscientist Dr. Andrew Huberman, delaying caffeine intake avoids the afternoon “crash”—however, there have not yet been studies to confirm this.
• Breathwork is a great way to start the day centered. A 2023 meta-analysis found that it may be effective for improving stress and mental health.
• Ah, meditation. It’s shown to reduce blood pressure, increase immunity, lower anxiety, help you sleep, and more. And anyone can do it.
• Reading doesn’t just make you smarter—it’s also good for your health.

So that’s move, reflect, learn, and prepare—and you don’t have to spend a long time on each. “This means that before you’ve even left the door, you’ve got an entire day’s worth of self-development in—and it’s not even 9 am,” says Chris.