Found something good?

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 👇