Video
Gary Brecka drops his zero-to-low-cost sleep upgrade list that he swears by:
- Magnesium supplement before bed (he takes all 7 forms; 3 & 8 especially crush ruminating thoughts)
- Room surgically dark + 69°F (cold boosts deep & REM sleep)
- Set a “wind-down” alarm 15–30 min before bed (reminder to start shutting down)
- Phone 6 ft away, WiFi off if possible
- Contrast shower for rumination: warm → 30-sec ice-cold blast to break catecholamine loop
- $10 100% cotton eye mask (Amazon, covers fully—becomes your “blanky”)
- No alcohol + no food 2 hours before bed
He says if you've never slept in true pitch-black cold darkness, you're in for a treat.
Clip from this 2:23 sleep masterclass—simple, free/cheap hacks with massive payoff.
Which one are you trying tonight? Cold room + eye mask combo? Or already a magnesium-before-bed believer?
Your go-to sleep hack—or biggest sleep struggle—drop it below 👇
