Jim Kwik explains how sleep starts the moment you wake. Get natural light in your eyes first thing to sync your circadian rhythm and delay melatonin by 14 hours. Make your bedroom as cold and dark as a cave.
Do you have one kind of go-to sleep tip? With sleep, you have to fix your sleep environment and your sleep routine. And so there's different things you can do in your sleep environment, which is make it as close to a cold, dark cave as possible that like our ancestors slept in. And with your routine, I tell people your routine actually starts the moment you wake up. That's when your sleep routine starts. And what you need to do is when you wake up, as soon as it turns light outside, physically go outside and expose yourself to the outside environment and to the low-level sun or the light in your eyes from the sun. If you can at all do that, it's incredible way to set your circadian rhythm for the rest of the day so that, you know, your melatonin secretion starts 14 hours later, your cortisol release is regulated all day long. It makes a huge difference. And what we normally do— what do we do when we wake up? We get up, we go to the bathroom, we turn on the bright white lights, and we start our day off in this huge white light environment. And that actually is kind of disruptive to our sleep 14 hours later.
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