A minimum of 7 hours sleep with 20% in deep restorative sleep (1 1/2 hours) is essential for waking refreshed and energised. You tend to sleep better when your core body temperature is lower. This can be done by taking a cold shower at night and sleeping in a cool room with light sheet and wearing socks.

If you are finding it difficult to fall asleep, unable to sleep through the night, or waking up feeling tired, then try our Sleep Pack for immediate improvement in sleep quality and duration. You get 30 packs each with 5 capsules of proven supplements for calming the mind, restoring sleep / wake cycle, and promoting deep sleep.

Before opening your eyes in the morning, spend just 3 minutes to reflect on the past day. Focus on your many blessings and forgive yourself and others for any hurts. Gratitude causes your brain to release dopamine and serotonin to make you feel good. Forgiveness elevates your brain’s alpha waves which improves your creativity and performance.

A powerful start in the mornings sets the stage for the rest of your day. Upon waking on empty stomach, spend just 10 minutes to do 4 rounds of Wim Hof breathing to energise every cell in your body and invigorate your mind. You can do this while lying in bed. Use the free Wim Hof app for Android and iPhone.

Coffee and Tea supply caffeine and other nutrients that improve energy, memory, mood, alertness, reaction time, and overall mental function. You can add natural boosters for additional benefits. For example, a tablespoon of extra-virgin olive oil for healthy fats that improve nutrients absorption, slow digestion, and promote steady release of energy from food. A tablespoon of non-alkalised cocoa provides maximum polyphenols to improve blood flow to your brain. A 1/2 teaspoon of cinnamon helps improve your brain's processing capabilities.

Consume a Zesttee Ultra Energy Pack to enjoy high dosage of 37 premium natural nutrients that stimulate your body and mind for an energised day of positive thinking and actions. Each pack delivers Asian Ginseng, Black Pepper, Caffeine, Cayenne Pepper, Chromium, Cocoa, CoQ10, Cordyceps, Eleuthero, Folate, Ginkgo, Gotu Kola, Green Coffee, Green Tea, Guarana, Hawthorn, Iodine, L-Carnitine, L-Citrulline, L-Theanine, L-Tyrosine, Magnesium, Matcha Green Tea, MCT Oil, Niacin, Oat, Panax Ginseng, Pantothenic Acid, Rhodiola, Riboflavin, Saw Palmetto, Taurine, Thiamine, Tribulus, Vitamin B-12, Vitamin B-6, Vitamin E, and Yerba Mate.

Take a short morning walk to get a dose of sunlight. And walk barefoot on grass to ground your body. This raises your serotonin levels which leads to more energy and better mood. Contact with the Earth’s natural electrical charge stabilises your physiology at the deepest levels to improve blood flow, energy, sleep, and overall well-being..

Tabata is a type of High Intensity Interval Training (HIIT) workout that aims to yield the most benefits in a short amount of time. For each exercise, you do eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest. You'll be done within 4 minutes and feel invigorated for the day!

Dry brushing your body before morning showers energises your nervous system, calms your mind, stimulates lymphatic circulation to remove toxins and boost immune function, and sparks collagen production. Start with your feet and brush up towards you heart. You'll feel more alive in a matter of minutes!

Ideally take a 12 to 20 minutes shower where you turn up the hot water for 3 to 4 minutes before suddenly switching to cold for 1 minute, then switching back to hot. Just a few minutes of a contrast shower can provide many benefits. The sudden burst of cold water will cause blood to flow to your vital organs, while also activating your parasympathetic nervous system. This can give you a huge boost in energy.

If you eat breakfast, then try eggs sunny side up with running yolks for maximum delivery of vitamins B6 and B12, folate, and choline which boost energy, brain function, mood, and memory. Add in 1 to 2 tablespoons of extra-virgin olive oil which is considered the healthiest fat in the world that boosts brain power. Then enjoy blueberries (frozen is fine) with dark chocolate for concentrated delivery of phenols that energy and further boost brain function and memory.

Give your loved ones hugs that last at least 8 to 20 seconds. This causes your body to produce oxytocin (the love hormone) which lowers your stress and anxiety and increases energy production.