1. Get sunlight in your eyes in the morning

2. Cold exposure

3. Sunlight on your skin throughout the day

4. Limit caffeine to before 2pm, even better noon

5. In the evening limit blue light and screen exposure

6. Light should be low lights (below eye level) and in the yellow, orange, red variety

7. Have a nightly routine

8. Warm bath/shower

9. Do calming / relaxing things

Get a bit more in depth
https://youtu.be/SU6U2JyMofM

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.

Cheers,
Coach Berek