Sloka:

"ब्राह्मे मुहूर्ते बुध्येत स्वस्थो रक्षार्थमायुषः ।"
Translation: "One should wake up during the Brahma Muhurta to protect and enhance longevity and health."

1. Timing: Wake up approximately 1.5 to 2 hours before sunrise. This period, called Brahma Muhurta, aligns with the tranquility and clarity of early dawn, ideal for physical, mental, and spiritual rejuvenation.
2. Meditation and Mindfulness: Start the day with meditation or prayer to connect with a peaceful state of mind. This time supports mental clarity and spiritual focus.
3. Hydration: Drink a glass of warm water to stimulate digestion and aid in detoxification.
4. Light Physical Activity: Gentle stretching or yoga asanas are beneficial, allowing the body to awaken gently and improving flexibility and circulation.
5. Reflection and Planning: This is an ideal time for introspection, planning the day, and setting intentions.

Sloka:

"ब्राह्मे मुहूर्ते बुध्येत स्वस्थो रक्षार्थमायुषः ।
तत्र सवोघशान्त्यथ स्मरेच्य मघुसूदनम्‌ ॥"
Translation: "Waking up at Brahma Muhurta safeguards health and longevity. It is the time to reflect on the Divine (Madhusudana) for mental peace."

1. Enhanced Mental Clarity: The calmness of early dawn promotes mental clarity, peacefulness, and focus, providing a calm foundation for the day.
2. Better Digestion: Drinking water upon waking activates the digestive system, preparing it for the day and preventing issues related to indigestion and toxin buildup.
3. Optimal Hormone Function: Early waking aligns with the body’s natural circadian rhythm, supporting balanced hormone secretion and improved mood.
4. Increased Productivity: Rising early grants more time for personal goals, quiet reflection, and productivity, fostering mental and emotional well-being.
5. Physical Wellness: Physical activity at this time aligns with the body’s rhythm, optimizing energy levels and enhancing strength.