If you’ve decided to make some changes then you may also want to consider when you are going to implement them. Believe it or not there’s an optimum time of day to complete so many of our daily activities. A lot of it has to with taking advantage of your bodies natural rhythms.  Here are a few ‘hacks’ you can use when it comes to picking the best time to do some things.

Weigh Yourself on Wednesday

Once a week on Wednesdays will give you the best information and the best chance of success. People typically eat more on weekends and burn it off during the week. So studies say stepping on the scale in the middle of the week — any time of day as long as you’re consistent with it — is most likely to give you a true picture of what’s going on. 

Drink Your Coffee 90 Minutes After You Wake Up

For many, a cup of coffee is the first thing they reach for after waking up. But according to neuroscientist Dr. Andrew Huberman, waiting 90 minutes before consuming your morning caffeine can have significant benefits for your energy levels and overall well-being.

Nap at 2:00 pm

If you really need one, the best time is between 2 p.m. and 3 p.m. Your blood sugar levels start to dip after lunch, and it’s early enough that it won’t mess with your bedtime. But don’t overdo it — 20 minutes is enough to make you more alert and put you in a better mood. Push it past 30, and you can hit a deeper stage, when your brain waves slow down. You’ll be groggy when you wake up (and probably grumpy, too).

Sleep Late Never

We know — that’s the last thing you want to hear. But the best way to get good sleep over the long term is to keep a regular sleep schedule. That means getting up at the same time every day, even if you had a late night — and, yes, that includes weekends. Sigh.

Exercise in the Morning

You’re more likely to stick to it if you plan to exercise early, and nighttime exercise can be bad for your sleep. But it’s better to exercise late than not at all.

Another interesting side note to this: pre-menopausal women can also take advantage of the timing of their cycle. Day 1-7 of your cycle your energy tends to be lowest and so this is a great time to slow down and do some yoga, Days 8-13 is when your energy tends to get a bit higher and so your workouts can intensify, Days 14-21 is when your energy tends to be highest to get out those heavier weights and go for it! On Days 21-28 your energy starts to drop again so try some full body workouts with lighter weights and higher reps.

Meditate in the Afternoon

Our cortisol levels are lowest mid afternoon (hence the afternoon slump) making this a perfect time to meditate and quiet our minds.

Stretch after Your Workout

The best time of day to stretch is ANYTIME. Whatever is convenient to you is when you will do it. That said, the most EFFECTIVE time, if you want to increase your flexibility, is when your muscles are warm and receptive to change. So after a workout or even just a short walk…


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