Feel Like Trash About Your Sleep? Try This One Habit That Changed Everything

No hacks. No pills. Just one change that fixed how I sleep, wake, and feel every day.

Let me tell you something I learned the hard way.

As a 24-year-old entrepreneur, my sleep was a disaster. I’d stay up late scrolling, slam snooze three times every morning, and depend on caffeine to survive the day. I assumed this was just how I was wired — maybe I wasn’t “built” for good sleep.

But I was wrong.

The truth is, sleep isn’t a mystery. It’s not about genetics, expensive supplements, or willpower. It’s about how you signal your brain throughout the day. Once you align your routine with your body’s natural systems, sleep starts working for you — not against you.

And when your sleep improves? Everything improves: mood, focus, energy, drive, creativity.

The Real Drivers of Sleep

Adenosine — Your Body’s Sleep Pressure

Think of adenosine like sleep fuel. The longer you’re awake, the more it builds, making you feel tired at night. But here’s the catch: caffeine blocks adenosine. So if you’re sipping coffee late in the day, you’re tricking your brain into feeling alert even when your body’s exhausted.

Circadian Rhythm — Your Internal Clock

Your body has a built-in 24-hour clock that controls when you feel sleepy and when you feel alert. The most powerful signal that sets this clock?

Light.

The Habit That Changed Everything: Morning Sunlight

Here’s what made the biggest impact on my sleep — and it’s stupid simple:

Step outside within 10–30 minutes of waking up.

Even 5–10 minutes of natural light (without sunglasses) signals your brain: “It’s morning. Time to be alert.” That one small action reset everything.

Since doing this daily, I:

• Fall asleep faster

• Wake up without an alarm

• Feel sharper and less irritable in the morning

Trying to Wake Up Earlier? Stop Forcing It

You don’t need cold plunges, 5 a.m. alarms, or punishing routines. You need consistency, light, and timing.

Here’s what works:

• Get morning light daily — yes, even weekends

• Keep evening lights dim (especially overhead lights and screens)

• Stick to the same sleep and wake times for just 4–5 days

Your body will naturally shift. No more dragging yourself out of bed. No more groggy mornings.

The Night Routine That Supports Quality Sleep

At night, your brain needs to know: “It’s time to wind down.” But when you blast bright lights or scroll TikTok in bed, your body gets confused.

Here’s what works for me now:

• Dim the lights after 9 p.m.

• Use warm bulbs or even candles

• Limit screens or use blue light filters

• Do something slow and calming (reading, stretching, NSDR)

It’s not just effective. It’s peaceful.

Bonus Habits That Supercharged My Sleep

• Eat dinner earlier – heavy meals before bed make it harder to rest

• Move your body daily – even a short walk helps

• Use NSDR (Non-Sleep Deep Rest) – try yoga nidra or short meditations to reset your nervous system fast

Bottom Line: You’re Not a Bad Sleeper

I used to think I just wasn’t built for great sleep. But I was just doing things that told my brain the wrong story.

When I started aligning with how my biology actually works — everything changed. Sleep got easier. Mornings got better. My brain started working like it should.

Your Sleep Reset Plan (Start Today)

1. Get outside for light within 10–30 mins of waking

2. Keep evenings dim and calm

3. Set and stick to a bedtime/wake time for 5 days

4. Cut caffeine after early afternoon

5. Use NSDR or wind-down rituals if you feel wired at night

Start with light. Let your body do the rest.

What’s one small shift you’ve made recently that helped your sleep? Or a habit that’s been messing it up without you realizing?
Hit reply and let me know. I read every message — and I may even share your insight (anonymously) in next week’s issue.

Here’s to sleeping better, thinking clearer, and waking up alive.

Let’s grow together,
TJ
Helping you sharpen your mind, master stress, and unlock your full cognitive potential.