**Doctor Shares Simple Daily Schedule to Improve Health Backed by Science**
A newly published column on December 1, 2025, in The Washington Post shares a daily health routine written by a medical doctor. The expert recommends a simple, science-based schedule that can help people improve their physical and mental well-being. The article emphasizes that even small changes in daily habits can lead to better health outcomes.
The doctor begins by encouraging people to wake up at a regular time each day, ideally after 7 to 8 hours of restful sleep. A consistent wake-up time can support a healthy body clock and improve energy levels. Right after waking, the doctor suggests getting sunlight exposure for at least 15 minutes. This helps your brain feel more alert and supports your natural sleep-wake cycle.
The next step in the routine is hydration. Drinking a glass of water in the morning can help the body function better after a night of fasting. Then comes physical activity. A 20-30 minute walk or other light exercise in the morning can boost mood and lower stress levels, according to the doctor.
For meals, the recommended routine involves eating meals at regular times and choosing balanced foods. The doctor suggests three main meals per day with healthy snacks if needed. Whole grains, fruits, vegetables, and lean proteins are important parts of every meal. Drinking enough water throughout the day is also strongly advised.
The column also stresses the value of short breaks during work or school. Every 60 to 90 minutes, taking a few minutes to stretch or walk can help increase focus and protect mental health. The doctor outlines that digital devices should be avoided at least 30 minutes before sleep, to improve sleep quality.
Lastly, the routine includes dedicated time every evening to relax. This might include reading, talking with family, or doing a calm hobby. Keeping a regular bedtime is also highlighted as important for long-term health.
This column is already drawing attention for its easy-to-follow steps and proven science. It offers a flexible guide for anyone looking to lead a healthier lifestyle.
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