Here is the key 😁
In the MORNING:
You wake up because cortisol rises.
But many of us don’t get that rise.
We lie there – awake, but not alert. Crashed.

To change that:
Get sunlight in your eyes, first thing.
Even through clouds. Even through a window. 30 min is great. Go search for it.

YOU WANT CORTISOL TO RISE – on purpose.
bright natural light hits cells in your eyes – it signals your brain to raise cortisol.
(Artificial light is not strong enough.
Sunlight is ~100 times brighter than indoor lights)
In addition:
Move your body if you can (intense breathwork counts – big time, and you can do it even on a wheelchair)
Drink caffeine if you can take it.
Social interaction or getting to work early also helps.
These all raise cortisol in a healthy way.

In the EVENING: do the opposite.
Let cortisol fall. Lower the lights, reduce screen time and avoid caffeine. If you exercise late, make it lighter and finish with calm walk in the fresh evening air or a short cold shower. This helps your body shift into recovery and repair.

The pattern is simple: high cortisol in the morning, low at night. That rhythm reduce pain, evaporate brainfog, improve mood and sleep – all super essential for us particularly.