Mastering Your Sleep

Sleep is the foundation of all high performance. Yet, we treat it as an inconvenience.

Key Strategy: Light Management

Your circadian rhythm is regulated by light.

• Morning: Blast your eyes with sunlight within 30 minutes of waking. This sets your "cortisol awakening response" and starts the timer for melatonin release 12-14 hours later.
• Evening: Dim the lights. Avoid blue light screens. You are convincing your ancient brain that the sun has gone down.