Best health protocol kit for time spent = 1st 90 min of day: hydrate, sunlight (or other b

Partially SupportedThe effect of deliberate cold exposure on cortisol release may depend on novelty.

Partially SupportedMorning routines can incorporate elements of the optimized nap protocol, such as getting sunlight exposure, splashing cold water on the face/hands, or taking a cold shower/plunge, and delaying caffeine intake.

Partially SupportedCombining morning hydration, bright light, cold exposure, caffeine, and exercise with evening dim lights and physiological sighs has the greatest effect on daytime mood, focus, alertness, nighttime sleep, and overall stress levels.

Partially SupportedThe optimal evening routine for the last 90 minutes before sleep involves dimming lights and performing 1-5 minutes of physiological sighs.