The Perfect Ayanokoji Daily Routine (Science-Based)

Summary

The video script outlines a comprehensive morning routine inspired by the character Ayano Ayanokoji from the anime 'Classroom of the Elite', focusing on maximizing productivity and success through daily habits. It emphasizes the importance of natural light exposure within the first hour of waking to align with the body's cortisol rhythm, which enhances alertness and mood. The routine suggests drinking water and electrolytes to combat dehydration and boost metabolism, followed by morning exercise for better sleep and consistency in fitness. A cold shower is recommended for its mood-enhancing effects due to increased dopamine and epinephrine levels. The script also advises on evening habits, such as preparing for the next day to reduce decision fatigue, taking a warm bath to signal the body's sleep cycle, and practicing Yoga Nidra for deep relaxation. Consistent sleep and wake times are highlighted for a more restorative sleep cycle, and using medical tape to prevent mouth breathing is suggested for better sleep quality. The video aims to provide practical steps for viewers to adopt for an effective daily routine.

Takeaways

• 🌞 Start your day with natural light exposure within an hour of waking up to align your cortisol rhythm and improve alertness and mood.
• 💧 Drink water and replenish electrolytes upon waking to combat dehydration and boost metabolism.
• 🏋️‍♂️ Engage in physical exercise in the morning for better sleep quality and consistency in your workout routine.
• 🚿 Take a cold shower post-exercise to increase dopamine and epinephrine levels, enhancing mood and motivation.
• 🧘‍♂️ Consider incorporating Yoga Nidra into your evening routine for deep relaxation and improved sleep efficiency.
• 👔 Prepare for the next day by setting out your clothes and packing your lunch in the evening to reduce morning decision-making.
• 🛀 Take a warm bath or shower in the evening to help your body temperature drop, signaling to your brain that it's time to rest.
• 🌙 Avoid bright lights in the evening and ensure your sleep environment is dark to facilitate a natural sleep cycle.
• 🛌 Maintain a consistent sleep schedule to synchronize your circadian rhythm and enhance the restorative quality of your sleep.
• 😴 Aim to sleep deeply rather than for an extended duration; consistency in sleep and wake times is crucial.
• 🩹 Use medical tape to prevent mouth breathing during sleep if necessary, as nasal breathing is more efficient and promotes better sleep quality.
• 📚 For further insights and resources, consider joining the Discord server mentioned for access to educational events and book lists.

Q & A

What is the significance of natural light exposure within the first hour after waking up?

Natural light exposure is crucial for triggering the cortisol pulse, which sets your body's temperature rhythm, alertness, focus, and mood. It helps you feel motivated throughout the day and facilitates easier sleep at night.

How does drinking water on an empty stomach after waking up affect metabolism?

Drinking water on an empty stomach can increase your metabolic rate by 24%, aiding in faster digestion and improving your digestive system.

What role do electrolytes play in maintaining proper hydration?

Electrolytes are essential for regulating the balance of fluids in and out of your cells through osmosis, which is vital for maintaining proper hydration.

Why is exercising in the morning considered superior?

Morning exercise leads to a greater drop in blood pressure at night, activates the parasympathetic nervous system for better sleep, and ensures consistency as workouts are less likely to be interrupted by other commitments.

What are the benefits of taking a cold shower in the morning?

A cold shower stimulates the release of dopamine and epinephrine, which significantly increase mood and motivation, setting you up for a successful day.

How can an earlier bedtime help with establishing a morning routine?

An earlier bedtime ensures you get enough sleep, making it easier to wake up early and engage in a morning routine without feeling sleep-deprived.

What is the importance of setting the foundations for the next day in the evening?

Preparing for the next day in the evening, such as laying out clothes and packing lunch, reduces morning decision-making, conserving willpower and decision-making ability for the day ahead.

How does a warm bath or shower before bed help with sleep?

A warm bath or shower causes your body temperature to fall below baseline, mimicking the body's natural sleep cycle and signaling to your brain that it's time to wind down for restorative sleep.

What is Yoga Nidra and why is it beneficial for the evening routine?

Yoga Nidra is a practice that induces a state of deep relaxation, enhancing sleep efficiency and increasing the duration of slow wave sleep, which is essential for physical and mental rejuvenation.

Why should you avoid bright lights in the evening?

Bright lights can interfere with the body's natural sleep cycle. Relying on softer, desk lights in the evening is beneficial for sleep, as it signals to the brain that it's time to prepare for rest.

How does nasal breathing contribute to better sleep quality?

Nasal breathing is more efficient and conducive to restful sleep compared to mouth breathing, which can cause vibrations in the throat, leading to snoring and potential sleep interruptions.

What is the key to achieving restorative sleep?

Consistency in sleep and wake times synchronizes your circadian rhythm, making your sleep more restorative. The goal is to sleep more efficiently, not necessarily for longer periods.

Outlines

00:00

🌞 Maximizing Productivity with Aoi's Morning Routine

The first paragraph introduces Ayano Aoi from 'The Classroom of the Elite' as an intelligent anime character whose abilities are attributed not solely to innate talent, but also to his disciplined daily routine. The video aims to break down Aoi's routine into actionable steps for viewers. Key points include the importance of natural light exposure within an hour of waking to align with the cortisol pulse for better alertness and mood, the benefits of drinking water and electrolytes to combat dehydration and improve metabolism, the advantages of morning exercise for better sleep and consistency, the mood and motivation boost from taking a cold shower, and the necessity of establishing an earlier bedtime for a successful routine transition. The paragraph also suggests preparing for the next day in the evening to minimize decision-making and concludes with the recommendation to watch further guides on focusing like Aoi and adopting habits that made him a masterpiece.

05:00

🌙 Establishing an Evening Routine for Better Sleep

The second paragraph focuses on the evening routine that sets the stage for a productive next day. It emphasizes the importance of evening sunlight exposure as an anchor for the inner clock, differentiating it from morning light through specific wavelengths. The paragraph advises against relying on desk lights in the evening for better sleep and suggests making the sleep environment dark with the use of eye masks if necessary. Consistency in sleep and wake times is highlighted as crucial for synchronizing the circadian rhythm and enhancing sleep quality. The benefits of warm baths or showers before bed to mimic the body's natural sleep cycle are discussed, as well as incorporating Yoga Nidra for deep relaxation and improved sleep efficiency. The paragraph concludes with tips on nasal breathing for restful sleep using medical tape and encourages joining a Discord server for additional resources and updates.

Keywords

💡Ayanokoji Kotaka

Ayanokoji Kotaka is a character from the anime 'Classroom of the Elite' who is portrayed as highly intelligent and strategic. In the video, he is used as an example to illustrate the importance of daily habits and routines in achieving success and productivity. His character is a central figure around which the video's theme of effective daily routines is developed.

💡Daily Routine

A daily routine refers to a sequence of activities that are done regularly each day. The video emphasizes the significance of a structured daily routine in enhancing productivity and success, using Ayanokoji Kotaka's habits as an example. It outlines specific steps one can take to create an effective morning and evening routine.

💡Cortisol Pulse

The cortisol pulse is a natural biological process where the body experiences a spike in cortisol levels every 24 hours. In the video, it is mentioned that this spike is important for setting the body's temperature rhythm, alertness, focus, and mood. The script suggests that getting natural light in the morning can help ensure this spike occurs early, leading to better motivation and sleep patterns.

💡Hyddration

Hydration is the state of having adequate water in the body. The video highlights the importance of drinking water and taking in electrolytes upon waking to combat the natural state of dehydration from sleep and to increase metabolic rate. It is suggested that this simple habit can improve digestion and overall health, with examples given such as drinking 500 mL of water immediately after waking up.

💡

💡Physical Exercise

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. The script recommends doing morning exercise for better consistency and health benefits, such as a greater drop in blood pressure at night and improved sleep. It is positioned as a key component of an effective daily routine.

💡Cold Shower

A cold shower is a shower taken with cold water and is known for its invigorating effects. The video describes the benefits of taking a cold shower in the morning, such as the release of dopamine and epinephrine, which can increase mood and motivation. It is presented as a method to start the day with a boost of energy and mental readiness.

💡Evening Preparation

Evening preparation involves setting the stage for the next day by making decisions and preparations in the evening to reduce morning decision-making. The script discusses how this can conserve willpower and ensure a smoother start to the day. Examples include laying out clothes for the next day and packing lunch.

💡Yoga Nidra

Yoga Nidra is a deep relaxation technique used in yoga that can induce a state of deep relaxation and improve sleep quality. The video suggests incorporating Yoga Nidra into an evening routine as a means to enhance sleep efficiency and promote physical and mental rejuvenation.

💡Consistency

Consistency refers to the act of doing something in the same way over a long period of time without fail. The video stresses the importance of maintaining consistent sleep and wake times to synchronize the circadian rhythm and improve the quality of sleep. It is a key principle for the effectiveness of the recommended daily routine.

💡Nasal Breathing

Nasal breathing is the process of inhaling and exhaling through the nose. The script explains that nasal breathing is more efficient for restful sleep compared to mouth breathing, which can lead to snoring and sleep interruptions. Using medical tape to prevent mouth breathing is suggested as a method to improve sleep quality.

💡Discord Server

A Discord server is a chat platform where communities can come together to discuss various topics. In the context of the video, the Discord server is mentioned as a resource for additional information and educational events related to the video's content. It serves as a community hub for those interested in the themes discussed in the video.

Highlights

Ayanokoji Kotaka is considered one of the most intelligent characters in anime, attributing his abilities to methodical daily habits rather than innate talent.

Natural light exposure within an hour of waking up is crucial for the cortisol pulse, which sets your alertness, focus, and mood for the day.

Drinking water and taking in electrolytes upon waking can increase your metabolic rate and improve hydration.

Morning exercise leads to better sleep by activating the parasympathetic nervous system and is more consistent when done before other commitments.

Cold showers in the morning can release dopamine and epinephrine, increasing mood and motivation.

Adjusting to a morning routine can take 3 to 4 weeks and may require an earlier bedtime for sufficient sleep.

Focusing on tasks efficiently during the day can be improved by following a guide on how to focus like Ayanokoji.

Eliminating morning decision-making by preparing the next day's outfit and lunch in the evening conserves willpower and decision-making ability.

A warm bath or shower in the evening can mimic the body's natural sleep cycle and signal the brain that it's time to wind down.

Yoga Nidra can induce deep relaxation, enhancing sleep efficiency and increasing slow wave sleep duration.

Avoiding bright lights in the evening and getting evening sunlight helps regulate the body's internal clock.

Maintaining a dark room and consistent sleep times can improve sleep quality and synchronize the circadian rhythm.

Using medical tape on the mouth before sleep can reduce snoring and improve sleep quality by promoting nasal breathing.

Consistency in sleep and wake times is more important than varying sleep durations for restorative sleep.

Joining a Discord server can provide access to informational resources and educational events related to the topic.

Transcripts

[Music]

ayanokoji kotaka is the Masterpiece of

the white room and one of the most

intelligent characters to ever appear in

an anime a lot of people get one thing

wrong about aan aoi's character which is

that he developed such overwhelming

abilities solely due to innate Talent

however this is not the case rather it's

his methodical approach to daily habits

and routine that sets him apart ioi's

genetic predisposition merely acted as

an additional boost so how exactly would

ioi's daily routine for maximum

productivity and success look like in

real life in this video I will break

down aoi's daily routine into practical

steps which you can adopt today honestly

if you make a commitment to yourself to

truly focus and absorb everything this

video has to offer you will never look

back so let's sit up straight take a

deep breath and lock

in for the perfect morning routine it is

absolutely Cru cral that you get natural

light in your eyes within 1 hour after

waking up now listen carefully as this

will also increase your general level of

Education natural light in the morning

is so important because of something

known as the cortisol pulse once every

24 hours you are going to get a big

spike in cortisol which sets your

temperature Rhythm your level of

alertness and focus and your mood you

want that cortisol Spike to happen as

early in the day as possible to feel

motivated throughout the day and to be

able to fall asleep effortlessly in the

evening and that's where morning

sunlight comes in the picture try to get

at least 10 minutes minutes of exposure

and if you wake up before the sun rises

bright lights will do the trick while

you get in your morning sunlight you

also have a good opportunity to drink

water and take in electrolytes this is

such a simple but powerful habit that

you should undoubtedly establish in your

own routine you already know that upon

waking your body is in a state of

dehydration after hours of sleep but did

you know that just by drinking water on

an empty stomach you can increase your

metabolic rate by 24% by increasing your

metabolic rate you are digesting faster

and therefore improving your digestive

system in in fact 500 mL of water

immediately after waking up has even

been proven to increase blood flow and

make your skin glow while increasing

production of new blood cells however

your body needs more than just H2O to

maintain proper hydration it relies on

certain charged minerals known as

electrolytes to regulate the balance of

fluids in and out of your cells through

a process known as osmosis that's why I

recommend infusing your morning water

with slices of citrus fruits or a pinch

of Himalayan salt now you're ready for

physical exercise doing your exercise in

the morning is the superior your choice

because of multiple reasons for one

there is a 25% greater drop in blood

pressure at night after morning exercise

which activates the parasympathetic

nervous system leading to better sleep

on top of that you will be way more

consistent with your workouts as they

are done before other commitments can

interfere which exercises you should do

in particular depends on your individual

goals but if you want some inspiration

check out my recent video about Ayano

koji's workout routine after that take a

cold shower I know the last thing we

want to do in the morning is to get in

the cold but the key is to start slowly

from your legs upwards if you are asking

yourself if it's really worth it then

let me tell you yes it absolutely is

after you take a cold shower there is a

long Arc release of dopamine and

epinephrine these two neurotransmitters

will significantly increase your mood

and motivation so exposing yourself to

the cold in the morning sets you up for

a successful day where you actually feel

like doing the hard work keep in mind

that it can take 3 to 4 weeks to adjust

to a morning routine and that you need

to establish an earlier bedtime if you

start waking earlier to fit all these

activities into your schedule if you

don't get enough sleep it can be

impossible to make the

transition after this morning routine

you are ready for everything the day

throws at you you now probably either go

to school University or to your

workplace so you are pretty restricted

in what you can do here my only

recommendation is to watch my guide on

how to focus like Ayan aoji which will

help you to finish whatever you are

doing faster and better also if you have

some free time in your midday you could

check out my video on five habits that

made Ayano Koji the Masterpiece and pick

out what fits in your

schedule in the evening it is vital to

set the foundations for your next day by

eliminating morning decision-making we

have a limited amount of willpower and

decision-making ability and too many

decisions in the Morning Slow us down

and drain our brain for the rest of the

day concretely that could mean to lay

out your outfit for the next day and to

pack your lunch in the evening next if

you feel like you're not getting tired

or if you have missed the cold shower in

the morning take a warm bath or shower

warm baths showers or even saunas are

benefit icial because after the exposure

your body temperature Falls below

Baseline to cool you off this mimics the

body's natural sleep cycle and signals

to your brain that it's time to wind

down and prepare for restorative sleep

moreover ayanokoji would undoubtedly

incorporate Yoga Nidra into his evening

routine why because of yoga nidra's

extremely potent ability to induce a

state of deep relaxation which has even

been shown to enhance sleep efficiency

and increase the duration of slow wave

sleep which is essential for physical

and mental Rejuvenation also avoid

viewing bright light lights and

especially bright overhead lights

relying on desk lights in the evening

will be beneficial for Sleep

additionally get in evening sunlight

just like in the morning this serves as

an anchor point for your inner clock if

you are asking yourself how our brain

can differentiate between morning and

evening sunlight it turns out that it

has to do with the particular

wavelengths of light that are present in

morning versus evening while we are at

lights when it is time to go to bed you

should keep your room as dark as

possible if you can't get your room

completely dark eye masks have been

shown to be beneficial your sleep time

should enable you to do your morning

routine while not being sleep deprived

however the most important thing to keep

in mind is that consistency is

everything it is better to always sleep

8 hours than to sometimes sleep 8 hours

and sometimes 10 hours if you keep

consistent sleep and wake times you

synchronize your circadian rhythm which

will make the sleep you get more

restorative the key is to sleep harder

not more lastly I recommend

incorporating putting on medical tape on

your mouth before sleep if you are

sometimes breathing through your mouth

because nasal breathing is inherently

more efficient and conducive to rest ful

sleep and mouth breathing when air

passes through the mouth it can create

vibrations in the soft tissues of the

throat leading to snoring and potential

interruptions in Sleep Quality by

preventing mouth breathing with medical

tape you will experience a reduction in

snoring and a more uninterrupted night's

rest by the way consider joining my

Discord server to access various

informational resources such as a list

of all the books mentioned in classroom

of the elites light novel and to not

miss out on the educational events we

are planning at the moment

[Music]