brittany’s sleep hacks:
morning edition!


about sleep!

Did you know that sleep is our number one optimization tool?! It’s so easy for us to get obsessive about diet and exercise — but what if I told you the true secret to feeling incredible everyday, being enormously productive with ease, and actually just killin’ it as an all around badass is SLEEP?? My friends, this is the secret weapon you’ve been looking for!

This past year, I’ve been on a journey to truly hack my sleep and get into a routine that regularly leaves me feeling incredible every single day — and I feel like I’ve finally nailed it! I felt really overwhelmed when I was first learning about sleep, so I’m going to break things down for you & spread them out over a few blog posts to make it super easy to implement these ideas so you can start feeling amazing too – and we’ll start by diving into how to create a solid morning routine.

the info I’ll share comes from a combo of my favorite neuroscientists, all linked below!

Now remember, a good night’s sleep starts the morning before, so here are some morning tips to consider:

sunlight! boosts dopamine & sets your internal clock to know when it’s time to go to bed. Sunlight in the morning helps to kickstart our body’s sleep-wake cycle and keep our circadian rhythm in balance. Right when you wake up, go outside (through a window doesn’t count) and get some sunlight in your eyeballs! 5-10 min is great. Even better: take a walk. (If it’s still dark when you wake up, red light therapy might help mimic the sunrise/make sure you get sunlight as early as you can!)

no phone at least an hour after waking: set the tone for your day *before* you see texts/open emails/start scrolling (I promise, this will CHANGE YOUR LIFE!) The main way I’ve been successful with this is by getting an alarm clock so my phone stays in the kitchen, and all notifications are off until 8am. For me, this is 100% non-negotiable.

no caffeine for at least an hour after waking/not after 11am: waiting to consume caffeine will get rid of the early-afternoon crash! Caffeine also stays in our systems for way longer than I had thought (up to 10+ hours!) so stop the coffee mid-morning to make sure it doesn’t interfere with the quality of your sleep that night.

The Ancient Greek philosopher Diogenes

daily sleep habits:

  • sunlight!
  • no phone for at least an hour after waking
  • no caffeine for at least an hour after waking
  • 15-20 minutes meditation
  • intention setting
  • movement

15-20 minutes meditation/intention setting: get your brain into a restorative, receptive mode & start your day from a place of alignment. Then when you do look at your phone/begin to approach tasks for the day, you’re doing so from a place of alignment with your Inner Being/love/authenticity — and I promise, everything throughout the day will feel easier. (I’ll do a separate email with my meditation routine)

movement: take a short walk, do a shaking practice, stretch, dance, gentle yoga — get into your body and get movin! This doesn’t have to be when you do your exercise for the day and it doesn’t have to be for very long – but do something that makes you feel alive in your body!

Start implementing some of these morning habits and let me know how it goes. I’ll be back soon with the evening habits/routine I have found most helpful!

Comments? Questions? Let me know! Email me anytime at yogaundergroundutah@gmail.com & I’ll get back to you within 48 hours – I am here to support you on this journey!