Both your ability to fall asleep at night and wake at a consistent time. Now, I don’t do alarms typically so you may have a consistent time you have to wake up at every day anyway. But this will restore your circadian rhythm and it will make it much easier for you to sleep when your body needs it. That includes taking naps during the day when you need them.

Every single morning regardless of how cold it might be outside, go immediately outdoors as soon as you can once you wake up and get sunlight. Even if it’s overcast you need to do this. Make sure your eyes get exposed to as much sunlight as possible without directly looking at it. It’s important. You do not want anything at all between your eyes and the sunlight so no sunglasses. You don’t really need more than a couple of minutes of this which is why it doesn’t matter how it feels outside. It was at freezing the other morning. I put on layers and walked outside and did this. Two minutes is enough but five is better. If you can’t get five get two. Just make sure you’re getting 2. 2 is nothing! Budget your time to do this every morning!

If it’s nice outside, by all means take a walk. It’s very specifically this AM sun that has this effect on your circadian rhythm. I don’t know exactly why but it’s a different energy. All sunlight is very good for you but this particular sunlight is good in this specific way.

I noticed a Synchronicity the other day because I’ve been doing this for a while and then I saw Rick Rubin say that this exact thing changed his life a few days ago, but he said you should go fully nude if at all possible. He’s just being dramatic. He’s Jewish. It’s his nature.