— CORE 3

Synchronize

03  Synchronize

Give your body clear signals for day and night.

Your internal clock responds to light, darkness, activity, food, and routine. Most people wake to an alarm, spend the day indoors, and stay under bright light until midnight — and then wonder why sleep is hard.

THE RULE
Get morning daylight and follow a consistent evening wind-down routine.

STARTING TODAY

Go outside for two to ten minutes within half an hour of waking, without sunglasses, glasses or contacts. Through a window doesn't count, because glass blocks the wavelengths that matter. In the evening, dim the lights and get off screens for the last hour before bed.