Gary Brecka advises on reducing nighttime "interference" to improve sleep quality by establishing consistent bedtime/wake times, using a 15-minute pre-bed reminder to wind down, and avoiding food within two hours of bedtime because digestion can reduce melatonin production. The clip emphasizes routine and small behavioral cues to help transition into sleep.
If the morning is about setting the tone, the night is about eliminating interference. First, set a consistent sleep schedule. Go to bed and wake up at the same time every single day, even on weekends. Set a reminder 15 minutes before bedtime to begin winding down, and make sure that you stop eating two hours before your intended bedtime. Digestion competes with your body's melatonin production, and you want to give your body the best chance to transition into sleep mode.
