Activities that support an alert and focused state during the first 8 hours after waking include viewing sunlight, physical exercise, cold exposure, caffeine ingestion, and fasting.

“They involve, for instance, viewing sunlight or bright artificial light if you can't access sunlight, within the first 30 minutes of waking. Physical exercise of some kind in this phase of the day, 0 to 8 hours of the day, ideally pretty early in that phase, but, you know, if it has to be at the 7 to 8 hour transition point that's fine too. Cold exposure in the form of cold showers or ice baths or outside with minimal clothing, appropriate yet minimal clothing. Caffeine ingestion. Fasting, for instance, not ingesting calories, also will lend itself to increased norepinephrine and dopamine, et cetera.”