Gary Brecka

Don't spend it breathing these fine retardants.

The third thing to do is to get bright light exposure in the morning.

This is one of the most powerful circadian regulators.

Within an hour of waking, getting outside to expose yourself to bright light and allowing light to enter right into your eyes.

This helps set your internal clock and makes it easier to fall asleep at night.

And there is lots of evidence to support this.

Lastly, create a wind-down routine.

Your body needs time to transition from wakefulness to sleep.

An hour before bed, start dimming your lights, put away screens, and do something relaxing.

This signals to your body that sleep is approaching.

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I dedicate an entire month exclusively to perfecting your sleep with protocols, troubleshooting, the science behind sleep architecture, everything you need to master this.

VIPs get full access to this course for free.

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Click the link in the show notes.

If you're serious about optimizing your health based on real data, not trends, this is where you belong.

You're not going to have a perfect night's sleep every single night.

Life happens.