You know the expression “Timing is everything”? Turns out it applies to your health and happiness, too. Our bodies run on circadian rhythmssubtle but significant patterns in our physiological processes that repeat every 24 hours. These daily dips and surges are governed by the brain’s internal clock (a group of brain cells inside the hypothalamus that are cued by changes in light) and affect everything from your flexibility and endurance to your metabolism and creativity, says Matthew Edlund, MD, director of the Center for Circadian Medicine in Sarasota, Fla., and author of The Body Clock Advantage. According to the emerging field of chronobiology, it’s possible to capitalize on these cadences. By knowing when they happen, you can sync your schedule to your natural cycles and live every hour to the fullest.
7:00 A.M.
Let some light in
Crack open the blinds and do a few stretches or sip your morning coffee in front of the window. “Sunlight signals the brain’s pineal gland to stop producing melatonin, the hormone responsible for sleepiness, so you feel more alert,” explains Steve Orma, PsyD, a psychologist in San Francisco who specializes in sleep disorders. Sunlight also speeds up a natural rise in body temperature that helps you feel increasingly clearheaded through the morning.
7:30 A.M.
Step on the scale
Over the course of a normal day, you can gain up to 3 pounds in water weightbut you lose most of it overnight via sweat and bathroom trips. So for the most accurate (and flattering) read, weigh yourself in the a.m. after you’ve gone to the bathroom, suggests Alissa Rumsey, RD, spokesperson for the Academy of Nutrition and Dietetics.
8:00 A.M.
Don’t delay breakfast
Eating 30 to 60 minutes after waking kick-starts your metabolism and a day of steady, efficient calorie burning, Rumsey says. But what you eat is key: A pastry or other refined-carb-heavy treat will cause your blood sugar to surge, then plummet, leaving you cranky and craving more food. To stay energized, you need a combo of fiber, fat and protein. (Think a veggie omelet wrap.)
RELATED: The Best Fat-Burning Breakfasts
10:00 A.M.
Have that procedure you’ve been putting off
If you need to go under the knife (say, for a biopsy or major dental work), now is the time. A 2006 Duke University study found that the odds of anesthesia-related complications are lowest between 9 a.m. and noon. One reason could be that doctors function at their highest mid- to late morning, during a natural peak in cognitive clarity.
11:00 A.M.
Ace a presentation
As your body temp crests, so does your mental energy, Dr. Edlund says: “You’re sharper and more able to put thoughts together.” Seize this hour to nail a pitch or power through a complicated report.
1:00 P.M.
Cave in to your fro-yo craving
Right after you finish a lunch with protein and healthy fats. The nutrients in a turkey-avocado sandwich, for example, will reduce the spike-and-crash effect of your mint chocolate chip, says Holly Phillips, MD, a women’s health specialist in New York City. Bonus: Enjoying dessert after lunch rather than dinner means you have more time to burn off the added calories.
RELATED: Desserts for 300 Calories or Less
2:00 P.M.
Head to the post office
Your body temperature is sinking now, so you may feel drowsy, says Robert Matchock, PhD, associate professor of psychology at Pennsylvania State University. According to one theory, this dip in energy can be traced back to our ancestors; it helped them sleep through the midday heat in Africa. No chance for a nap? Run some errands. Moving around will raise your temperature, Matchock says: “Exposure to the sun will give you an extra lift.”
3:00 P.M.
Update your status
Facebook’s traffic spikes at this hour, making it the best time to connect with your friends. Our social activity ramps up later in the day, and this is when people start to reach out, Dr. Edlund explains.