Gary Brecka

The typical no screen time in bed, keep your electronics six feet away from your bed.

And then I have a very consistent breath work technique that I use when I go to sleep.

It's a box breathing method.

I try to get to 10 breaths.

I've never once made it to 10 breaths.

My whoop has me falling asleep in less than three minutes.

And the more consistently you do that, the more consistently your body will realize this is what we do when we go to sleep and this is what we do when we wake up.

The reason why that's so important is it's also portable.

If any of you follow me and you saw my recent tour of the world I just did with my wife, we did 14 cities in 18 days and we changed time zones almost every single day.

And yet my sleep score didn't drop below 88% because I bookended my sleep.

I'd use the exact same routine to go to bed and the exact same routine to wake up.

And I kept my digestion on the same cycle.

So I never changed the time that I ate.

So, for example, I go to bed at 10 p.m.

usually here on the East Coast and I get up at 6 a.m.

I didn't once feed myself between the hours of 10 p.m.

and 6 a.m.

no matter where I was in the world.

So I kept that digestive zeitburger on the same clock.

It changed my sleep-wake cycle and the time that I saw sunlight and went to bed and woke up.