7:30-8:30 a.m.: Hydrate, shower, and fuel up
Breus pointed out that I was caffeinating way too early. Ideally, he said, if bears are going to caffeinate, they should do so at least 90 minutes after waking up. That's when levels of the stress hormone cortisol — which helps keep you alert — will start naturally decreasing.
Breus told me I'd essentially been using caffeine to stop my body's production of the sleep hormone melatonin. It'll turn off on its own around 7, he told me — no need to do it artificially.
What's more, Breus explained that caffeinated beverages are diuretics — and when we sleep we breathe out about a liter of water, meaning we already wake up dehydrated.
Immediately after waking up, Breus said, I should take five deep breaths — something that rarely happened, given that I was usually racing to turn off my alarm.
Next, he advised drinking a full glass of water while standing in front of the window so that I'm simultaneously hydrating and absorbing sunlight, which naturally curbs the production of melatonin. These directions I always followed, and it did generally help me feel more awake.
Even my hot showers had to go under Breus' new regimen. Cool showers are invigorating because they lower your body temperature, he explained. It helps, too, to listen to upbeat music while bathing — I chose Spotify's pop playlist — because it boosts your mood.
Finally, Breus advised eating a protein-rich breakfast within 60 minutes of waking; carbs tend to make you feel more sleepy. I stuck with yogurt and granola, and generally didn't eat breakfast until about two hours of waking up, when I was already settled at work.
The key here, Breus told me, is consistency. Even on weekends you should maintain the same morning routine, so as not to throw off your body.