Hourly habits:

Get up before 08:00 a.m. and go to bed no later than 11:00 p.m. Sleep schedules will be regular, without changes on weekends or holidays. Have breakfast after getting up, lunch before 2:00 p.m. and dinner at about 9:00 p.m. After eating, you can rest, but please avoid falling asleep. Avoid bright blue light (electronic devices) one hour before going to sleep.

Daily exposure to natural light:

Go out every day between 9:00 and 11:00 a.m. for a one-hour walk. You can take short rest breaks, but it is better to keep moving and walking while exposed to daylight. Do not wear sunglasses or glasses that darken in contact with light. If weather conditions make it impossible to go outside, place yourself at the time of the walk next to a window with outside light for an hour while doing some activity (for example reading).