The Guardian is notoriously chatty, among other worse habits. I’ll save y’all a click.

• Morning caffeine timing: There’s no scientific evidence that delaying your first coffee 30-90 minutes after waking provides benefits or prevents afternoon crashes.
• Hydration priority: Drink one glass of water for every caffeinated beverage and consider creatine supplements, which may reduce sleep deprivation effects.
• Get sunlight exposure: Spend 10 minutes in morning sunlight (outdoors or by a window) to reduce melatonin and increase cortisol for alertness.
• Cold shower benefits: Brief cold water exposure boosts endorphins and adrenaline, though contrast showers (alternating hot/cold) may be more tolerable.
• Avoid carb reliance: Focus on steady energy foods like eggs, leafy greens, and lean proteins rather than sugary snacks that cause crashes.
• Try “exercise snacks”: Do 1-2 minute bursts of movement like jumping jacks or squats throughout the day instead of intense workouts.
• Resist sugar and excess caffeine: These provide temporary energy but lead to blood sugar crashes and increased cravings later.
• Strategic napping: Limit naps to 15-30 minutes before 3pm to avoid disrupting nighttime sleep.
• Stick to normal bedtime: Going to bed too early can cause tossing and turning since your body isn’t used to sleeping at that time.
• Create calming bedtime routine: Read fiction, practice box breathing, and avoid doom scrolling to signal your brain it’s time to relax.
• Don’t fixate on sleep: Worrying about getting enough rest can trigger anxiety and physical arousal that makes falling asleep harder.

While a very talkative article, it actually has some helpful tips.