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There are just 24 hours in a day, 14-16 of these waking if you are getting proper sleep, so why wouldn't you make them count? After all, experts say there's such a thing as 'doing it right' when it comes to many of our day-to-day activities, save for some customization to account for individual conditions, preferences, and what's left of your precious free time.

To help you make the most of the waking hours, we asked a lot of our favorite skin, fitness, and nutrition pros to share a few of their some tips. From things to eat to how to sleep, continue reading once we break up what experts consider optimal routines for living your better life one day at any given time.

The perfect breakfast

Looking to kickstart your morning? According to Beth Warren, a registered dietitian and founding father of Beth Warren Nutrition, you'll want to reach for a mixture of proteins, produce (for example fruit), and healthy fats, combined with a quality carb for an extra energy boost of filling fiber which will burn during the day.

“A quick and delicious option is Greek yogurt with a little granola and fresh berries. You can also do something fun and as they are like overnight oats or chia pudding together with your favorite fruits,” she advises.

The perfect morning skincare routine

Next, you'll want to prepare your skin to manage your day. “Wash the face clean having a gentle cleanser, adding nutrients with an antioxidant serum, sealing in hydration having a moisturizer, and using a broad-spectrum sunscreen with SPF 30 for proper sun protection,” advises Jenny Liu, MD, FAAD, a board-certified dermatologist and assistant professor in the University of Minnesota.

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How you perfect your routine also depends upon your skin type and goals. “For acne-prone skin, benzoyl peroxide or salicylic acid wash can be helpful for keeping oils and blemishes away, and you'll want to opt for an oil-free or lightweight gel moisturizer. For dried-out skin, I suggest choosing a thicker moisturizer with ceramides,” adds Dr. Liu.

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The perfect morning dental routine

Of course, no morning routine is complete without correct brushing. “Brushing loosens and removes food particles and plaque in the surfaces of the teeth and gums. It is the first type of defense against cavities and gum disease, and you should do it two to three times a day for two minutes per session,” cautions Lawrence Fung, DDS, a cosmetic dentist and founding father of Silicon Beach Dental.

While Fung stresses it is important when it comes to toothbrushes is that you rely on them constantly, there are some he's come to rely on in the personal life and practice. “I use an Oral B when i prefer the smaller rotating visit get into hard-to-reach places. After i do not have access to my electric toothbrush, I also like the Hello Replaceable Head Toothbrush with Charcoal Bristles because of its soft bristles and take care of design, which allows me to clean my gums and teeth effectively with minimal risk for gum recession. For patients with a lot of gingival recession, It's my job to recommend Philips Sonicare as it is commonly a bit gentler,” he explains.

He also reinforces using floss for tackling additional blind spots. “Flossing gets directly into all the nitty-gritty cracks and crevices, removing debris or what dentists call 'interdental plaque.' Look for a wax-coated floss that gets in between the teeth and glides smoothly. Hello’s Activated Charcoal Floss is black, that makes it easy to see the gunk,” he advises.

And don't forget to rinse! “Finishing your oral care routine with mouthwash helps remove all of the germs and nasty bits that flossing and brushing might have missed,” Fung explains. “A large amount of patients don't like to rinse because most mouthwash has alcohol in it that stings. Try to look for one that's alcohol-free but nonetheless effective in freshening your breath, removing the leftover gunk, and improving overall gum health. That one from Hello has a natural mint flavor for a very mild taste.”

The perfect workout

Don't have time to commit to a 45+ minute workout? Try what Steven Gundry, MD, a cardiothoracic surgeon, author of The Energy Paradox, and host of The Dr. Gundry Podcast, likes to call 'exercise snacking.' “Aim for short 10 minute sessions (or 'snacks') composed of easy forms of exercise which can be done anywhere, anytime,” he says. “The goal would be to move throughout the day with bursts of vigorous movement that condition your metabolism, kickstart energy productions, help boost mental clarity, promote better sleep, and more.”

“The best exercise is the main one you actually do and enjoy consistently,” adds Dr. Liu. “Take advantage of the time of year to test variations of activity and have fun. From walking and beach yoga to boxing and Zumba, concentrate on the way your body feels and think quality and consistency over quantity.”

The perfect lunch and dinner

To keep levels of energy up and avoid the dreaded midday slump, Warren says it can be useful to think plant-based, “such like a salad topped with protein like tuna and a starchy vegetable like roasted butternuts squash or perhaps a legume like chickpeas for the next boost of fiber to fill you longer. Give a dollop of healthy fat like guacamole or hummus, and you've got a balanced meal.”

According to Warren, the ideal dinner looks much like lunch: a proper mixture of protein, carbs, and vegetables. “Grilled chicken, roasted broccoli (even frozen!), and half of a yams is the perfect blend. There's also no shame in a quick and easy omelet with fresh spinach along with a slice of quality sprouted bread,” she recommends.

The perfect evening snack

Have a sweet tooth or hankering for any late-night snack? “Try a number of cherries for any treat that won't only fill and satisfy you but could also help you fall asleep!” advises Warren. Should you desire something sweeter, you could also try an oz of 70% chocolates. “It has less sugar, more fiber, and more antioxidants than milk chocolate. Purchase it in single-serve choices to keep your portion control in check.”

The perfect evening skincare routine

With plenty of productivity, nutrients, and (hopefully!) some enjoyment under your belt, you're ready to wash the day away. “Your routine ought to be much like that in the morning, again taking your own personal type of skin and requires into consideration, however with a greater focus on restoration,” advises Dr. Liu. “In the PM, I love to double cleanse to ensure I'm ridding my skin of all makeup, debris, along with other environmental aggressors. Instead of an antioxidant, I typically use a retinoid of some kind (good for mature/fine lines, as well as acne), together with my moisturizer (neck and eye creams are nice additions too). I also just like a good hydrating essence, in addition to use an AHA overnight treatment 1-2x weekly instead of retinoid at night.”

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The perfect evening dental routine

If using a fluoride-free toothpaste each morning, Fung recommends switching some misconception with a fluoride toothpaste during the night. “Otherwise, I suggest avoiding toothpaste with sulfates, artificial coloring, or synthetic flavors. Should you tend to have sensitive skin, it can also help to look for a toothpaste with potassium nitrate.”

Want to prevent a verbal nightmare? Fung suggests visiting a dentist for a check-up at least one time annually, with a lot more professional cleanings once or twice a year, based on your requirements.

The perfect sleep

As for when you should hit the hay, studies have a tendency to suggest an earlier bed and rise time could have its benefits with regards to health insurance and productivity (or, as they say, 'the early bird has got the worm'). At the minimum, the National Sleep Foundation recommends 7-9 hours of shuteye for the average adult, with studies suggesting humidifiers can help make things right for better breathing and hydrated skin (we're also fans of a good silk pillow for safeguarding skin against wrinkles).

And be sure to hydrate! It's critical to keep hydrated, ideally drinking 4 to 6 cups of water per day. “This may include infused water or perhaps flavored seltzers, but attempt to limit the sweetened options, even when they're natural,” advises Warren.

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