What protocols are recommended for improving sleep?

To optimize sleep, Tom Bilyeu and his guest Gary Brecka emphasize the significance of establishing a morning routine that aligns with your circadian rhythm. Here are their key recommendations:

1. Morning Routine: Start with developing a disciplined morning routine. Expose yourself to sunlight in the first 30 minutes after waking. This exposure helps regulate melatonin and cortisol receptors through healthy blue light present in morning sunlight, aiding in restoring your circadian rhythm 1.

2. Consistent Bedtime: Go to bed around the same time every night, within an hour of your scheduled bedtime. Irregular sleep times can disrupt your circadian rhythm drastically 1.

3. Commitment to Routine: Making and keeping small promises to yourself, like committing to a set bedtime, can enhance your sense of discipline and improve sleep quality over time 1.

These strategies are designed to support better sleep by ensuring regularity and synchronization with natural light cycles.