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Introduction
If you're struggling with sleep, we understand how important restful sleep is for your overall health and longevity. Don't worry – I’ve got 5 great tips to help you fix your sleep, guaranteed to show results in just two weeks.
Tip #1: Get Up with Sunrise
Check the time for sunrise tomorrow on your weather app. This is important because the time the sun rises is when your body’s natural circadian rhythm signals it’s time to wake up. Set your alarm to match the time of sunrise tomorrow morning.
Tip #2: Go Outside at Sunrise
Get more sunlight exposure! This may be one of the easiest yet sometimes hardest things to do, especially since we tend to spend so much time indoors. Whenever you can, take the opportunity to get outside, even if you can't see the sun directly. Being under natural, full-spectrum light from the sun will do wonders for your health. Just remember, avoid wearing sunglasses or sunscreen, and try to expose your skin to as much natural light as possible — this may mean removing some of your clothing.
Tip #3: Eat a Big Breakfast Every Single Day!
Breakfast plays a key role in setting your circadian rhythms. Aim for a meal that’s lower in carbohydrates and higher in proteins and healthy fats to stabilize your blood glucose levels. This is also important for optimizing your leptin signaling. So, make sure to have a substantial breakfast.
Tip #4: Go to Bed on an Empty Stomach 9hrs Before Sunrise
Going to bed on an empty stomach is crucial for maintaining healthy leptin signaling, blood glucose levels, and insulin secretion overnight. This helps stabilize blood sugar and ensures proper leptin levels, supporting your thyroid and overall hormone balance as you sleep. To calculate the ideal bedtime, subtract 9 hours from the sunrise time on your weather app. For example, if the sun rises at 7:51 a.m., aim to go to bed at 10:51 p.m. Make sure your room is dark and cool as well, as this supports your body’s natural rhythms and can be a game changer for your sleep.
Tip #5: Do Every Day for 2 Weeks
Repeat these steps every day for the next two weeks, and you'll see improved sleep—guaranteed!
For more tips on better sleep, be sure to check out my other video: "How to Increase Melatonin for Better Sleep."
I’ll see you there!
