➺ The traveller Sofia Sanchez de Betak – art director and fashion consultant

For Sofia, 32, mornings are unpredictable. She can wake almost anywhere – she lists travelling to up to 15 countries each year. Pilates, Zumba and stretching help her manage the effects of jet lag, as does coordinating her morning activities to the time zone she’s in. “I love sleeping more than anything else,” she says. “But I force myself to be a morning person!”

Sleep Strategy I like to wake up fresh. When I fly west, I try to stay up the entire flight. Then I go to bed early. light Breakfast I cook oats with chia, flaxseed and fruit. I don’t like to interact with anyone before food! Then I have whichever level of caffeine I need that day. cardio kicks I’ve done kickboxing and Zumba for four years. I feel like I’m progressing, and I like the energy. up-tempo Sound Latin music helps me wake up – something upbeat like salsa, cambia, reggaeton or merengue. Seine Scene In Paris, I recently moved close to the river. I can’t resist going for a run in front of Notre Dame Cathedral! A perfect way to beat jet lag. afternoon travel Once, I had a very early flight from Buenos Aires, Argentina, south to Patagonia, Chile, and I’d barely slept. When I was looking for my seat, I ran into a friend who told me the plane was going north instead. Somehow I had boarded the wrong plane! There’s nothing worse than early flights.

For most of us, teaching yoga on a tropical island is a daydream. For Rachel, 29, it’s a thriving career. More than 2.1 million people follow the Swedish-born instructor on Instagram (@yoga_girl), where she shares pictures of beachside poses. “There’s no typical morning,” Rachel says, but her days always kick off with plenty of vinyasa flow.

leisurely Start I usually wake up around 7am, I don’t do well under stress, so I’d rather get up early than be rushing out the door. Digital Break I stay away from social media before 10am. People are always shocked by that! The boundary keeps me more centred and lets me start the day better. yoga Session I practice vinyasa yoga, which is very dynamic and sweaty. I always do sun salutations. It’s a good way to build the heat in the morning. If I have 20 minutes, I’ll do 10 of those, and two or three poses to wind down, then shavasana (relaxation pose). eclectic Mix Without music, I might lose motivation, so I make new playlists almost every week. I like old-school hip-hop like Biggie and Tupac, and I’ve also been playing a ton of indie and electronic, like Bon Iver and Alina Baraz. Super Smoothie My standard is called ‘Everything I have left in the fridge’. I mix fruit with kale or chard, and keep berries in the freezer – to take the bitterness away from the greens. easy transition I like staying in bed – not snoozing, because that delays the inevitable. But if you have five minutes with whoever shares your bed – husband, girlfriend or five dogs and a goat! – it’s a nice transition from opening your eyes to actually waking up.

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