Protocol

Mastering Your Morning: The Post-Rest Routine

Jan 28, 2026
6 min read
James Hartwell, Sleep Coach

The First 90 Minutes: Your Performance Window

How you spend the first 90 minutes after waking determines your energy, focus, and mood for the entire day. This critical window—known as the "wake maintenance zone"—sets the tone for optimal performance.

The Cortisol Awakening Response (CAR)

Within 30-45 minutes of waking, cortisol levels surge by 50-75%. This natural spike, called the Cortisol Awakening Response, is essential for:

  • Mobilizing energy stores
  • Enhancing cognitive alertness
  • Preparing the body for daily demands

    • **The problem:** Modern habits often suppress or dysregulate CAR, leading to morning grogginess and afternoon crashes.

    The Risachi Morning Protocol

    Minutes 0-15: Light Exposure

    Immediately upon waking, expose yourself to bright light—ideally natural sunlight. This triggers the suppression of melatonin and reinforces your circadian anchor point.

  • Open blinds completely
  • Step outside for 2-10 minutes if possible
  • Use a 10,000 lux light therapy device if natural light is unavailable

    • Minutes 15-30: Hydration & Movement

    Your body loses approximately 1 liter of water during sleep through respiration and perspiration. Rehydration is non-negotiable.

    The formula:

  • 16-20 oz water with electrolytes
  • Light movement (stretching, walking, or gentle yoga)
  • Avoid intense exercise for the first 90 minutes

    • Minutes 30-60: Delay Caffeine

    This is counterintuitive but critical. Caffeine blocks adenosine receptors—but adenosine hasn't fully cleared from your system yet upon waking. Consuming caffeine too early:

  • Reduces its effectiveness later when you need it
  • Can cause an afternoon crash
  • May interfere with the following night's sleep

    • Wait 90-120 minutes after waking for your first caffeine.

    Minutes 60-90: Strategic Nutrition

    Break your overnight fast with protein and healthy fats, not simple carbohydrates. This stabilizes blood sugar and provides sustained energy.

    Optimal morning meal:

  • 20-30g protein (eggs, Greek yogurt, or quality protein powder)
  • Healthy fats (avocado, nuts, olive oil)
  • Complex carbohydrates (optional: oats, berries)

    • The Compound Effect

    Implementing this protocol consistently creates a compound effect. Within 2-3 weeks, you'll notice:

  • More stable energy throughout the day
  • Improved afternoon focus
  • Better sleep onset at night
  • Enhanced overall mood and motivation

    • Great days start the night before—with quality sleep. But great days are built in the first 90 minutes after you wake.

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