Get sunlight in your eyes in the morning
Cold exposure
Sunlight on your skin throughout the day
Limit caffeine to before 2pm, even better noon
In the evening limit blue light and screen exposure
Light should be low lights (below eye level) and in the yellow, orange, red variety
Have a nightly routine
Warm bath/shower
Do calming / relaxing things
Get a bit more in depth
To learn more check out Andrew Huberman’s podcast episode “Toolkit for Sleep”
https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/
https://hubermanlab.com/toolkit-for-sleep/
Thank you and Cheers,
Coach Berek
