188. How to Fix Your Sleep Naturally Using This Morning Sunlight Routine

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 31 July 2025

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Everyone’s obsessing over nighttime routines while completely ignoring the biological switch that actually controls sleep quality…natural sunlight exposure within your first hour of waking. Get outside within 10-15 minutes of waking, expose your skin and eyes to direct sunlight, and watch your sleep transform without expensive gadgets or supplements. Join the Ultimate Human VIP community for Gary Brecka's proven wellness protocols! https://bit.ly/4ai0Xwg Thank you to our partners: H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP: SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW MASA CHIPS: 20% OFF FIRST ORDER: https://bit.ly/40LVY4y VANDY: “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij HAPBEE: FEEL BETTER & PERFORM AT YOUR BEST: https://bit.ly/4a6glfo CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S BIOPTIMIZERS: “ULTIMATE” FOR 15% OFF: https://bit.ly/4inFfd7 RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK! http://bit.ly/4obIFDC GENETIC TEST: ⁠https://bit.ly/3Yg1Uk9 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka: Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X.com: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps: 00:00 Intro 00:42 Circadian Rhythm as Your Body’s Internal Clock 03:30 Importance of Hydration 08:30 Activities to Do Before Bed 10:26 Suggested Morning Routine The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	If you want deeper, more restorative sleep every night, even while traveling, this episode
0:05.0	will give you the exact science back steps to optimize your circadian rhythm, fall asleep faster,
0:10.1	and wake up more refreshed. You're not sleeping well because you miss this critical habit. It's not
0:14.9	just about what you do before bed, it's about how you start your day. You don't need fancy supplements,
0:20.0	expensive tools, or sleep trackers to finally rest well. We're going to go deeper into how you start your day. You don't need fancy supplements, expensive tools or sleep trackers
0:22.0	to finally rest well.
0:23.2	We're going to go deeper
0:24.3	into how your body's designed to sleep naturally
0:26.8	and what you can do
0:28.0	starting this morning
0:29.1	to get the best sleep of your life.
0:31.0	Let's talk about the underrated secret.
0:33.1	The most important step for sleep
0:34.5	happens when you...
0:35.6	... important step for sleep happens when you... You're not sleeping because you're not sleeping well because you miss this critical habit.
0:50.3	It's not just about what you do before bed.
0:52.4	It's about how you start your day.
0:54.6	If you want deeper, more restorative sleep every night, even while traveling, this
0:59.4	episode will give you the exact science back steps to optimize your circadian rhythm,
1:04.0	fall asleep faster, and wake up more refreshed.
1:06.4	Welcome back to the Ultimate Human podcast.
1:08.3	I'm your host, Gary Brecker, and today we're talking about
	...

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