Each issue we share three ways to do more in a 10-minute break.

1. Prepare for the morning
   Sleep and wake up with less on your mind by putting out the next day's clothes, packing your bag and selecting the shoes you'll slip into on your way out the next morning. Go further by putting out breakfast and coffee utensils (e.g. spoon, bowl, cereal box, reusable coffee cup) on the kitchen bench. If the thought of a warm breakfast makes getting out of bed easier, try meal prepping every 4 days and whip up a vegetable quiche to reheat.


2. Soak in some rays
   Getting in a few rays within an hour of waking in the morning - roughly between 6 to 8am - can help set or reset your body's inner clock. This will help your body kick off the process of making you sleepy by 8 to 9pm and more able to sleep by 10 to midnight, which is enough time for most to achieve the optimal number sleep hours. You don't have to sit outside in the sun; simply exposing yourself and eyes to a bright, sun-drenched room will do the trick. Continue exposure to natural or bright light over the day and avoid bright light after 5 or 6pm. Exposure to sunlight has also been linked to improved mood and lower stress.


3. Snack
   A light snack or drink 1-2 hours before bed can increase your intake of nutrients that help you fall asleep and stay asleep. Try a banana, a few cherries, a handful of almonds or walnuts, or if you prefer something to drink, a small glass of milk or a small cup of chamomile tea could help.