Waking up naturally is crucial for a peaceful start to the day. It's better to sleep near a window or skylight to let natural light in, which acts as a gentle alarm clock.

Instead of reaching for your phone first thing in the morning, try to consciously decide how you want to feel and what changes you want to make in your life. This practice can help you break free from habitual responses and create a more intentional start to your day.

If you wake up in the middle of the night, it may be due to an early melatonin pulse or anxiety; adjusting your bedtime can help.

Establishing a wind-down routine, whether through stretching, listening to a podcast, or meditation, is essential for preparing for sleep, as sleep is not like a light switch; it requires a gradual wind-down routine, similar to landing a plane. Find what helps you relax and stick to it religiously.

Low-frequency sounds, like delta waves, can aid in transitioning to sleep, while higher frequencies, like beta waves, are beneficial for focus and sustained thought.

Taking a walk in the morning generates forward motion and visual flow, which reduces neural activity in the amygdala, helping to lower anxiety levels.

It's essential to disconnect from external inputs in the morning, such as phones and news, to focus on oneself and begin changing habitual patterns.

When I wake up after experiencing 2 a.m. chatter, I find that my worries are rarely as significant as they seemed in the middle of the night.

Morning routines are essential for me; they set the tone for my day and influence my productivity and interactions with others.