Optimizing Your Sleep
Start your day by seeking natural light, ideally through a morning walk or a sun lamp for 15-20 minutes. Maintain consistent meal times, with larger breakfasts and lunches, while keeping dinner lighter and earlier. As evening approaches, reduce blue light exposure to signal your body for sleep, and consider warming your extremities to help regulate your core temperature for a better night's rest.In this clip
From this podcast
The Liz Moody Podcast
New Circadian Science: Improve Your Energy, Metabolism, Focus, Strength, & More
Related Questions
When looking to get more morning light for the purpose of setting one's circadian rhythm for better sleep, what is the window of time one has to get that light, and how close to sunrise should it be?
Can 5-10 minutes of bright light with blue light in the morning make a difference if my sleep doctor recommended 2-3 hours? Additionally, I've gone through CBT-I several times and followed all the recommendations, including advancing my sleep schedule by 15-30 minutes every day. However, this was especially unhelpful for me as I couldn't function without trying to fall asleep when I was tired, no matter when that was. I would go out to get some daylight and then go to sleep. Pharmacology was key, as I only got worse when I tried to get morning sunlight and then "start my day" after that. I've been a night owl all my life, and trying to reduce my delayed sleep phase disorder just made me feel worse. I think the nap probably reversed any sunlight therapy I got. How can I effectively manage my sleep and light exposure considering these challenges?
Is my current schedule of going to sleep at 8 PM, waking up at 3 AM, using a light therapy lamp, working out in the morning, taking cold showers, and going outside for approximately 40 minutes at 6 AM enough to stabilize my circadian rhythm if I cannot get immediate sunlight exposure to my eyes? Also, is there a significant difference between my schedule and someone who wakes up at 6 PM with the sunrise and goes outside for 30 minutes?