Everyone's tolerance and ideal routine is different.

For me, it's:

- One cup of coffee in the morning, optional tea while it's still light out

- Sunlight exposure within a half hour of waking

- 10-15 minutes reading some fiction

- 10 minutes of meditation

Virtually guaranteed to yield a productive day with a good sleep at the end.

In the evening, both phone and overhead lights get turned off as much as two hours before bed. Reading lamps/spot lighting only. Any screens are dimmed.