Sleep · Circadian
Morning Anchor for Sleep
Fix sleep from the morning
You don't fix sleep from bedtime — you fix it from the morning. A consistent wake time and 10 minutes of light anchor the circadian clock more powerfully than any nighttime routine.
My anchor wake time (same 7 days/week)
How I'll get outside light within 30 minutes of waking
Caffeine cutoff time (aim for 8+ hours before bed)
Movement in the morning (5–20 min)
What I'll do differently on weekends
What usually derails the anchor, and my workaround