Do This Every Morning To End Stress, Stop Laziness & Heal The Body | Dr. Rangan Chatterjee 

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I wake at 515 am, have a coffee, look at my news feed and at 6am I'm out the door for my 30min run. Cold shower then ready to hit the day running. Never felt better, I'm 58 & feel 25.

My 92 year old mom used to wake up early, pray, read, go out in nature, eat a healthy breakfast, and got busy doing all the things she needed to, while the rest of us slept in woke up late and never could finish the things we needed in our day. So it’s been about 10 years now I’m doing the same as her and I noticed I have more energy, I get things done in my day, I’m more relaxed and more productive at work, and my house is in order. I even get to hang out with my hubby 😂😂 and have fun!!

Every morning, I start my day with putting on some make-up. Step one, for myself, even if it is just eyeliner and mascara. Then I cook myself breakfast and brew coffee. I do a little bit of stretch work. If something is bothering me, I might journal. Everyone always asks how I'm so positive and happy. Easy, I start the day how I want my day to go. And I did that for years as a single working mother

### Key Takeaways from Dr. Rangan Chatterjee's Advice **Stress Management:** 1. Waking up early can help manage stress by avoiding the accumulation of micro-stresses. 2. A simple 5-minute morning routine, such as the 3M routine (breathing, movement, reading), can significantly reduce stress and enhance well-being. 3. Simplifying daily choices, like meal planning or a uniform wardrobe, can lower stress and improve decision-making. 4. Embracing social friction and reframing negative situations can foster personal growth and emotional regulation. 5. Building relationships and interacting with strangers can boost mood and happiness. **Sleep Improvement:** 1. Morning exposure to natural light, limiting caffeine later in the day, and winding down before bed can improve sleep quality. 2. Separating work and relaxation spaces helps prepare the brain for sleep. 3. Avoid stimulating activities before bed to enhance sleep readiness. **Resilience and Well-being:** 1. Incorporating enjoyable activities and hobbies into daily life can build resilience and improve well-being. 2. Learning to say no and prioritizing personal needs over pleasing others are essential for maintaining well-being. 3. Regular breaks, technology-free walks, and aligning daily actions with core values can prevent burnout and boost creativity. **Movement and Diet:** 1. Regular movement, even brief, can improve energy and mood. 2. Monitoring food intake, avoiding excessive sugar, processed foods, and late-night snacking, can contribute to better health and sleep. **Addressing Root Causes:** 1. Identifying and addressing the root causes of unhealthy behaviors, like stress, can lead to significant improvements in lifestyle and well-being. **Challenges in Healthcare:** 1. The current healthcare model often focuses on symptoms rather than underlying causes due to systemic constraints. 2. Integrating lifestyle advice and patient-centered approaches in medical consultations can empower patients to take control of their health.

I'm a single mum I'm a nurse doing a post graduate degree and I'm on the bread line but i get up at 5am do my housework exercise it can be done I just go to bed early!

If you just knew how many people your helping with your knowledge, empathy and passion, you would never stop keeping up with your marvelous podcast. Thank you Doctor! ❤

I found it necessary to do this all my life. I called it time in my own head . I've done this since my 20s now I'm 51. In my 30s I got up at 1:00 am to be to work at 3:00am I worked as a baker , necessary to have more hours in the day . I help my grandma with her needs the last 17 years of her life . I had three boys in school and sports, and in this time I made a health lunch. I worked in donut shop were my lunch was free. If I didn't take this time for myself,I wouldn't have the capacity to hand the days stress. I got 27,000 steps a day . Without this time I feared I would have been short with the people I love that depend on me . Your video is spot on and how my life was possible.😊

It would be helpful if these episodes were shorter. Hard to reduce overall screen time with 3 hour episodes.

I love your authenticity Rangan, you have such a big talent to pass the message in so easy but very captivating way. Thank you, stay yourself ❤

I wholeheartedly agree that this is a tenant of success. A morning routine that includes meditation, grounding, exercise and quiet time to think and have a healthy devotional. I think we need a couple hours to do things that get us into our parasympathetic nervous system. Vagus nerve exercises are most helpful, too.

I totally agree with getting up early is so good and having time for yourself but remember some people like myself have a sleep condition called delayed body clock which is imy DNA so it's frustrating when health experts advise everyone to get up early we must remember some of us have genetic problems

Thank you Dr Chatterjee! This is the best podcast yet!! I've learned ssoo much! Don't listen to people complaining about it being too long, they need to listen to it in intervals, prioritize they're time better. Keep up the good work Dr Chatterjee your awesome!!

This really makes sense. Better than any reasoning I’ve encountered in the last 10 years of self development. I counted roughly 6 stressors in the first 15 minutes of my mornings alarm clock going off. All reactions to life vs creating my life.

British always get around to the kettle on the boil and I’m glad. This video may have saved my life. If you knew my story of working 4pm to 12am for 25 years, the early riser was my enemy .

I traveled across America in the late 1980's. I didn't have a schedule, or a job. But I quickly found my natural body wake and sleep routine. Yes, I am a night owl.

People of all ages have never had so much access to free resources and online content to manage their busy life - but levels of anxiety are still high. People create their own stress, even if it’s just by wasting their time scrolling through heavily filtered photos and videos of other people’s lives when they could be doing something for themselves or the people they care about.

I’ve watch this channel a lot. Many wonderful episodes. This is one of your best. Thank You.

MY FAVORITE AND NR 1 PODCASTS FOR ME PERSONALY. IT'S HUGE HELP IN MY LIFE THIS DR, HIS PODCASTS AND HIS INPUT ! THANK YOU VERY MUCH INDEED DR. CHATTERJEE. YOU'RE DEFINETLY MY SALVATION AND STAR.

There’s a great term for this: “allostatic load”. All the little challenges to the nervous system pile up until the load tips us into varying degrees of anger, anxiety or depression. All of those are the nervous system’s response to stress (threat). Long exhale breathing can really help in those small moments of the day. ❤

Stop on man, last Friday I was at my best ever at sharing my love with others. now I feel on Monday, ultra overwhelmed.. Monday I woke with a major anxiety of being over awed. I’ve let things slide into bigger issues. How can I be flying one day and the next overwhelmed. Gosh I hate it.. Yes there’s lots to be GLAD ABOUT. But there’s other stuff dragging me back down.. I hope to live with inner peace on of a regular basis. Thanks for sharing. X

I just don't have the time to listen to 2 3/4 hours of this show. I'm not saying it's not a great show or that it's unworthy of my time, what I'm saying is I just don't HAVE that kind of time. Is it at all possible after you record the entire show to carve out 10 to 15 minute snippets of particular subjects, points or ideas, so those of us who just simply don't have the time to listen to the entire thing, don't miss it all? It really is that or nothing, and I cannot be the only person who feels this way.

Love this podcasts. Keep them coming and I don't mind if they are 3 or 4 hours long. Free advice to live longer and do better. ❤️💙

I definely find I have more energy, creativity and optimism in the morning. I love everything at 5 am ! By 3pm the day is starting to wear me down. Thats when I go for a walk, then dinner and maybe some Netflix or reading.....Early to bed for a good nights sleep. I am semi retired so its easy to optimize my day. When I worked out of the home I always walked at "lunch" time and snacked at "coffee time"

Every single person in the world needs to hear your words Dr Chatterjee. Thank you.

Excellent episode and podcast! I def heard this in pieces and still feel it has some life changing information for those who are able to take away even smalls lessons from this talk. I’ve personally been practicing some of this in my life but the importance of prioritizing and making this a regular practice is something I would like to focus on. Dr. Rangan is fantastic at being genuine and sharing a message like it is. His ability to be kind and yet provide helpful advice is so rare and refreshing. ❤

I love your channel. Keep doing what you’re doing. This question about carving out time.. I can tell you as an airline wife and the stay at home mother of two very high energy boys, there was a time I absolutely had not even 5 mins. for me on a daily basis. If you begin to understand that this is the case for a good percentage of mothers, and that we are absolutely wrecked coming out the other end of motherhood, you will go a very long way to understanding the health deficit epidemic that we face as women. And it is worse than ever. Never before in history have mothers had so many demands and expectations placed upon them. Now factor in that we are, on average, older than before.. and your observation that we each have our own different stress thresholds… imagine how some of us are doing.

I have been following you a long time and I want to thank you for changing my life for tbe better. You are a super human and I hope you are blessed abundantly x

❤ Love, light, and positive pure energy to all. ❤ Thank you for the tools to help me navigate through this human experience! Your podcast is one of my favorites 😍 be well 👍 ❤

I love, when I go to a restaurant, to ask the waiter to ask the chef to choose my meal (within reason, like meatless) and it’s always good. Love reducing choices. And feel empathy is the best tool to use while driving. No sense fussing over someone’s poor driving or mistake. Absolutely agree that those interactions with strangers or people we see on a semi regular regular basis brings joy. It’s often hard to get a person to maintain or even allow eye contact, but when they do it’s really lovely. I’m very shy, but I force myself to say hello to a few people each day.

Just your first words, I knew this was going to be a truth spoken ❤ Thank you ❤

"making everyone a hero" -- i like it : )

I love how long your episodes are!! I could hear you talk all day long. You have so much wisdom, and you explain it wonderfully. Thank you for the best podcast ever! And thank you for wonderful books also ❤

I wish I was a calmer more centered mother - my kids had such chaos done I was not. They are now struggling twenty somethings with anxiety, depression, overwhelm and now I’m trying to tell them about Dr Chattergee❤

2hours and 49 minutes!!! I understand why you wake up at 5am...Probably you could try and learn to summarize and we canm all sleep a little longer? 😅

Minute 7:35 - 8:07 That said it in a nutshell for me. Thank you Dr. Chatterjee...🙏🌼

Not that I don't want to re-watch this video but after about 1 hour, I noticed that I miss to take notes about so many tips and tricks he mentioned. Would be nice to have a summary of these tips and ticks. For example, the respiration 3,4,5 or the 5 minutes routines. This video is packed with so many gems I can't enumerate them now. :)

This video is so long!! Please can you chunk it down? To listen to it all would negatively impact my sleep or waking hours! Thank you Rangen

Thank you, as always, for your wisdom! ❤

I got a lot out of this. Listened while working and paused to take notes on the ah ha moments that I want to try. Eat the meat and spit out the bones people. (Take what you need and disregard what you dont.) Listen when you can for however long you can.

Rangan you are so genuine and clear with your messages. Our health care system needs to be proactive and not reactive, like your good self.

Hi Rangan, I don't want to be rude like some others on here, however, it would be appreciated if you could time stamp your videos. The long format is excellent, however, it is very useful to be able to skip to certain parts easily. Thanks for the effort you put in to these topics!

No anymore Netflix ,news in the morning for me !✌️🙏🌈💫😇✨❤️Thank you Dr Chatterjee🙏

Meditating, doing box or grounding tecnique type of breathing and being spiritual after waking up helps me have a great day I observed 🤔 Now that I think about it after finishing this video, ever since I started meditating and doing breathing techniques Ive been thinking clearly throughout the day and i snap less ... 🍃 Interesting 😮

Love my dose of Dr C. He s a beautiful soul. 🤲🏽💎🥰

Hmmm - not being able to use the internet in the mornings (power cuts / wifi down - common here) is a huge stress! I have an online business. And seeing good results releases all the dopamine. Not opening my laptop first thing (at 5am) kills me! LATER, I go outside and enjoy the land and animals, I run, later. First comes work, because work is a pleasure. My work is in my laptop. When I used to work in hospitals 20 years ago - that, having to give up my time to commute to a hospital, be stuck there all day, that was stress. As was school, being stuck in a classroom when I didn't want to be there. That needs addressing for kids.

A segment from 'Saved by the Light of the Buddha Within'... My new understandings of what many call 'God -The Holy Spirit' - resulting from some of the extraordinary ongoing after-effects relating to my NDE... Myoho-Renge-Kyo represents the identity of what some scientists are now referring to as the unified field of consciousnesses. In other words, it’s the essence of all existence and non-existence - the ultimate creative force behind planets, stars, nebulae, people, animals, trees, fish, birds, and all phenomena, manifest or latent. All matter and intelligence are simply waves or ripples manifesting to and from this core source. Consciousness (enlightenment) is itself the actual creator of everything that exists now, ever existed in the past, or will exist in the future - right down to the minutest particles of dust - each being an individual ripple or wave. The big difference between chanting Nam-Myoho-Renge-Kyo and most other conventional prayers is that instead of depending on a ‘middleman’ to connect us to our state of inner enlightenment, we’re able to do it ourselves. That’s because chanting Nam-Myoho-Renge-Kyo allows us to tap directly into our enlightened state by way of this self-produced sound vibration. ‘Who or What Is God?’ If we compare the concept of God being a separate entity that is forever watching down on us, to the teachings of Nichiren, it makes more sense to me that the true omnipotence, omniscience and omnipresence of what most people perceive to be God, is the fantastic state of enlightenment that exists within each of us. Some say that God is an entity that’s beyond physical matter - I think that the vast amount of information continuously being conveyed via electromagnetic waves in today’s world gives us proof of how an invisible state of God could indeed exist. For example, it’s now widely known that specific data relayed by way of electromagnetic waves has the potential to help bring about extraordinary and powerful effects - including an instant global awareness of something or a mass emotional reaction. It’s also common knowledge that these invisible waves can easily be used to detonate a bomb or to enable NASA to control the movements of a robot as far away as the Moon or Mars - none of which is possible without a receiver to decode the information that’s being transmitted. Without the receiver, the data would remain impotent. In a very similar way, we need to have our own ‘receiver’ switched on so that we can activate a clear and precise understanding of our own life, all other life and what everything else in existence is. Chanting Nam-Myoho-Renge-Kyo each day helps us to achieve this because it allows us to reach the core of our enlightenment and keep it switched on. That’s because Myoho-Renge-Kyo represents the identity of what scientists now refer to as the unified field of consciousnesses. To break it down - Myoho represents the Law of manifestation and latency (Nature) and consists of two alternating states. For example, the state of Myo is where everything in life that’s not obvious to us exists - including our stored memories when we’re not thinking about them - our hidden potential and inner emotions whenever they’re dormant - our desires, our fears, our wisdom, happiness, karma - and more importantly, our enlightenment. The other state, ho, is where everything in Life exists whenever it becomes evident to us, such as when a thought pops up from within our memory - whenever we experience or express our emotions - or whenever a good or bad cause manifests as an effect from our karma. When anything becomes apparent, it merely means that it’s come out of the state of Myo (dormancy/latency) and into a state of ho (manifestation). It’s the difference between consciousness and unconsciousness, being awake or asleep, or knowing and not knowing. The second law - Renge - Ren meaning cause and ge meaning effect, governs and controls the functions of Myoho - these two laws of Myoho and Renge, not only function together simultaneously but also underlies all spiritual and physical existence. The final and third part of the tri-combination - Kyo, is the Law that allows Myoho to integrate with Renge - or vice versa. It’s the great, invisible thread of energy that fuses and connects all Life and matter - as well as the past, present and future. It’s also sometimes termed the Universal Law of Communication - perhaps it could even be compared with the string theory that many scientists now suspect exists. Just as the cells in our body, our thoughts, feelings and everything else is continually fluctuating within us - all that exists in the world around us and beyond is also in a constant state of flux - constantly controlled by these three fundamental laws. In fact, more things are going back and forth between the two states of Myo and ho in a single moment than it would ever be possible to calculate or describe. And it doesn’t matter how big or small, famous or trivial anything or anyone may appear to be, everything that’s ever existed in the past, exists now or will exist in the future, exists only because of the workings of the Laws ‘Myoho-Renge-Kyo’ - the basis of the four fundamental forces, and if they didn’t function, neither we nor anything else could go on existing. That’s because all forms of existence, including the seasons, day, night, birth, death and so on, are moving forward in an ongoing flow of continuation - rhythmically reverting back and forth between the two fundamental states of Myo and ho in absolute accordance with Renge - and by way of Kyo. Even stars are dying and being reborn under the workings of what the combination ‘Myoho-Renge-Kyo’ represents. Nam, or Namu - which mean the same thing, are vibrational passwords or keys that allow us to reach deep into our life and fuse with or become one with ‘Myoho-Renge-Kyo’. On a more personal level, nothing ever happens by chance or coincidence, it’s the causes that we’ve made in our past, or are presently making, that determine how these laws function uniquely in each of our lives - as well as the environment from moment to moment. By facing east, in harmony with the direction that the Earth is spinning, and chanting Nam-Myoho-Renge-Kyo for a minimum of, let’s say, ten minutes daily to start with, any of us can experience actual proof of its positive effects in our lives - even if it only makes us feel good on the inside, there will be a definite positive effect. That’s because we’re able to pierce through the thickest layers of our karma and activate our inherent Buddha Nature (our enlightened state). By so doing, we’re then able to bring forth the wisdom and good fortune that we need to challenge, overcome and change our adverse circumstances - turn them into positive ones - or manifest and gain even greater fulfilment in our daily lives from our accumulated good karma. This also allows us to bring forth the wisdom that can free us from the ignorance and stupidity that’s preventing us from accepting and being proud of the person that we indeed are - regardless of our race, colour, gender or sexuality. We’re also able to see and understand our circumstances and the environment far more clearly, as well as attract and connect with any needed external beneficial forces and situations. As I’ve already mentioned, everything is subject to the law of Cause and Effect - the ‘actual-proof-strength’ resulting from chanting Nam-Myoho-Renge-Kyo always depends on our determination, sincerity and dedication. For example, the levels of difference could be compared to making a sound on a piano, creating a melody, producing a great song, and so on. Something else that’s very important to always respect and acknowledge is that the Law (or if you prefer God) is in everyone and everything. NB: There are frightening and disturbing sounds, and there are tranquil and relaxing sounds. It’s the emotional result of any noise or sound that can trigger off a mood or even instantly change one. When chanting Nam-Myoho-Renge-Kyo each day, we are producing a sound vibration that’s the password to our true inner-self - this soon becomes apparent when you start reassessing your views on various things - such as your fears and desires etc. The best way to get the desired result when chanting is not to view things conventionally - rather than reaching out to an external source, we need to reach into our own lives and bring our needs and desires to fruition from within - including the good fortune and strength to achieve any help that we may need. Chanting Nam-Myoho-Renge-Kyo also reaches out externally and draws us towards, or draws towards us, what we need to make us happy from our environment. For example, it helps us to be in the right place at the right time - to make better choices and decisions and so forth. We need to think of it as a seed within us that we’re watering and bringing sunshine to for it to grow, blossom and bring forth fruit or flowers. It’s also important to understand that everything we need in life, including the answer to every question and the potential to achieve every dream, already exists within us.

Plz timestamp ur videos It drags so long with a bunch of extra unnecessary blah blah

Thank you for sharing this, It is life changing 🙏🏾

It really changes the mindset for the entire day. My days are chalk and cheese when I follow a disciplined early morning workout compared to when I dont. My day is far more productive number 1. I feel more confident and powerful and focused. I love my days I get up early, meditate and go for my 60 minute run. Comforting to also know that just this y0 minutes of VO2 excercise is warding off dementia besides all the other benefits. I love knowing that I have a strong mind because if I can be so disciplined I can do anything!

muslims wake up early for our first prayer we are also told that that time of the morning is the most productive and to stay awake and make use of it. love your channel. Allah bless you with everything good

I’m glad I clicked on your video. And I agree we have too many options. To simplify sounds good to me right now

🎉😊❤You are giving us such a gift, the gift of you!! You're a blessing !!! Thank you from my ❤️🎉 All the best for you and your family!!! 🎉

Sometimes "laziness" is burnout, functional freeze, deep depression...

GREAT, TERRIFIC, BRILLIANT, BEAUTIFUL video/podcast=THANK YOU!!!!

When is their time to listen to 3 hours of you repeating yourself over and over and over it’s a good message but please three hours?

Gems of wisdom. Thank you! ❤ The stories we tell ourselves create our reality.

Dear doctor Chatterjee I am an immunologist and physician (Geriatrician) from Stockholm, Sweden and follows your podcast since last year. I found it so relevant och needed to educate even doctors in various levels about your work/suggessions on stress/microstress. I would like to request you to give a talk online for my clinique. How could I reach you on this regard? Thanks so very much for all your talks och books you have done for us.

So many wise words. I am becoming more and more aware..Thank you doctor🙏 Love it💞

Two min reading could be quotes Bob Marley, John Lennon, Budda, Tesla, short poem .

Your humble podcast moved me. Thank You Doctor !

Spot on! 👍

Really enjoyed this podcast. You'll find that there are many people that enjoy being victims and martyrs. You'll also find that most people do not manage their time wisely. The lady who made that degrading comment most likely spends alot of time scrolling on her phone or watching tv. You make time for what's important. Keep up the great work.

This is such a precious, practical and life changing advice !! ❤thank you ❤

I have to say that I am so motivated to make some changes now and even implemented some while watching this pod cast off and on. Thank you so much for your wisdom! What an awesome talk 🙏🏼♥️🌟✨

I would love to get up early. But I dont have the discipline. I am an addict of the night.

I love your first story, and the easy morning routine. This is definitely achievable and it builds momentum👍

Tack älskade Angel och stort,stort grattis till förlovning eller bröllop, om det är så❤❤😍du är en underbar person och värd det bästa ❤ Jag valde 1,2 och 3,stämde ju bra att de var i följd då😀stor kram till dig och din tvillingsjäl 🙏🙏💕

Getting to early makes a huge difference. ❤

Your efforts are Blessing All. So happy I discovered, 'Doctor in the House'. Thank you, Rangan. :)

Dr. C, This was an awesome video, full of wonderful wisdom. I think you are a lovely person. Thank you

I absolutely agree with this and wonder if you have videos about evening routines. I find myself feeling solid from 5:30-6 AM until around 5 or 6 PM and then my compulsions to eat poorly, binge on TV, and generally feel lonely and tired kick in, and all of a sudden it is 10:30 or 11 and I'm not asleep yet, making my 5:30 am rough...

Microstressor 3: jarring ads disrupting the video.

Thank you, doctor ❤ I will follow my plan according to your plan ❤😊 💫

Thank you You are appreciated more than you know

Have been waking up at 4:30am now for almost five years! I do an intense a circuit/hiit type workout! Energizes me for the rest of the day.

Great info! Thanks 🧠💥💪🏽👍🏾

Waking up early can be good, IF you can go to bed early enough. When you're in the situation that you can't get to bed in time, it's an obvious problem.

Thank you... known these points all along, applying it consistently gets taken over by ego. Practice is the key, overtime it pays dividends.

Hi Rangan, your work is inspirational. Thank you for sharing the knowledge. Would you consider making Shorts for the highlights of the long videos or slightly shorter versions. :)

Ditch the phone emails get a cuppa and smile at my cat.....

This is fantastic, thank you!

It's great podcast. I love everything you are telling 😊

Dont worry about what other people think about your choices because then every time you have a choice you will get stressed.

Thank you Dr. Rang for your helpful and educational programme. God Bless You In Everything!

Your interviews and videos like this one are very important. Im also looking forward to getting your book.

This Doc is awesome❤❤

As always excellent content Ranjan. I agree with your micro stress’s analogy. I have had my fair set of challenges with working all over the world, long-term caring for my wife who has HD and bringing up a family. Micro stresses vs Micro joys has been my winning formula, i.e. cortisol vs oxytocin. I have tried to balance every micro stress with a micro joy (that can be anything that takes a minute more, I could list endless examples). The challenge is that the metabolic rate of oxytocin is higher than cortisol which stays in our system longer than oxytocin. So ideally, we need to have more micro joys (your point in the podcast). I decided to write this after you bravely read the critique you got from one lady, and I get her point, it is for real. If podcasters occasionally had ordinary folk on who are not famous but winning in the game of life you may find it might sit well with audience as they will be listening to someone who is living their reality but finding a way. I would happily do that chat with you. Keep up the good work sir.

I listen to these videos. We don't have to look at the screen

getting a good night sleep is priority

Having worked full time with 2 children I didn’t want to leave to exercise or take any more time away after work. I know how difficult it is, but the benefits from getting up earlier were so enormous managing my day, and more specifically my stress, that I did it until my children were grown. I would get up at 4 am, ideally have 2 blissful hours to myself to prepare for the day, go for a walk etc and then head to work at 6:30. If I didn’t get up my days never seemed to go as well without the early morning calm.

I used to wake up early. But when i increased my daily steps to 15k, i have just been needing more sleep! So which one is better, because it seems that i can't have both 🤷‍♀️

Stay off your phone and get more sleep. I don't really think it's rocket science, folks!

Does anyone know what his 3 choice of podcast are?

Love your talks. 🙂

"Laziness" is individually defined. I wouldn't want your "rat-race" life. Your know youre not happy. You just want more snd more, otherwise you wouldn't be doing what you're doing.

I don't know why all your videos are more than 90 min. It is really too much and take a lot of time. Please make like 30 min or less

If...I get up early is it OK to take a nap at the beginning as I get a Routine going???

paint the picture well that helps us relate ty.

Loved this video!