Sleep · Circadian

Morning Anchor for Sleep

Fix sleep from the morning

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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

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