If you’re tired but can’t sleep, or you fall asleep fine and still wake up exhausted, the problem may not be your bedtime at all. In this episode I walk you through why better sleep actually starts in the morning, and a simple four-part protocol to reset your circadian rhythm from both ends of the day.
Most sleep advice obsesses over the hour before bed, but the research points somewhere most people never look: the first thirty minutes after you wake up. I explain how morning sunlight sets your internal clock through the suprachiasmatic nucleus, why it controls when melatonin shows up fourteen hours later, and how skipping it leaves you groggy in the morning and wired at night. From there I break down the three evening levers that protect that progress, including a caffeine cutoff that’s likely hours earlier than you think, why eating too close to bed quietly disrupts your metabolism while you sleep, and a five-minute pen-and-paper habit shown to help people fall asleep faster. This is lifestyle medicine you can start this week, one small habit at a time.
What you’ll learn:
* Why morning light exposure is the most powerful signal for healthy sleep
* How your circadian rhythm controls melatonin, cortisol, and when you feel sleepy
* The evidence-based caffeine cutoff for falling asleep faster
* How late-night eating affects blood sugar and sleep quality
* A simple wind-down routine and to-do list trick that quiets a racing mind
* The full Sunrise 8-3-1 protocol, you can build one step at a time
Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/what-if-your-insomnia-starts-at-sunriseCheck out the Habit Healers Community: https://www.skool.com/habithealers/about
