Gary Brecka argues sleep problems start in the morning, not at night. Step outside within 10-15 minutes of waking, expose your skin and eyes to direct sunlight, and stand barefoot on earth if possible. This "circadian anchor" syncs your hormones and metabolism, making sleep regulation automatic.
If you want to reset your sleep, you don't start with nighttime routines. You start at sunrise. When you first wake up, within the first 10 to 15 minutes, get outside and let your body know it's time to begin the day. Stand barefoot on the earth if you can. Expose both your skin and your eyes directly to morning sunlight. This isn't just a mood boost, it's a circadian anchor. It tells every cell in your body what time it is. Your hormones, your metabolism, and your sleep centers all begin to sync to this clock. Movement increases blood flow, raises your core body temperature gradually, and helps you wake up more naturally without the stress spike of caffeine. Your lymphatic system wakes up. Your brain gets the signal that the day is in motion. This is the foundation of performance.
