Paul Saladino· MD
i sleep in a very dark room as dark as i can get it and here's the other thing that's really important i try to keep my bedtime the time that i actually turn off all the lights and lay my head on the pillow and try to go to sleep which happens very quickly here in costa rica thankfully about the same within about 30 minutes every day i try not to vary this and so i'm gonna quote jocko here discipline is freedom when it comes to circadian rhythms the more consistent you are with when your first meal is the more consistent you are with when your last meal is the more consistent you are with red lights and the more consistent you are with that bed time that actual time that you go to sleep the better your sleep will be