Upon waking, immediately turn on all lights brightly, open curtains, or ideally, go outside, even on a cloudy day, to expose your eyes to bright light, which helps advance your circadian rhythm and encourages earlier sleep onset.
In the evening, turn down lights as low as safely possible, using dimmers if available, to avoid bright light exposure that delays your circadian rhythm and pushes back your readiness for sleep.
Ensure you get enough sleep, as insufficient sleep disrupts critical bodily processes, including glucose regulation and immune function, which can impact health conditions like diabetes and cancer.
Target a minimum of seven to eight hours of sleep per night, as recommended for adults, to ensure adequate rest and support your body’s essential functions.
Avoid trying to force yourself to sleep earlier than your body’s current circadian rhythm allows, as this can lead to anxiety and insomnia; instead, first shift your rhythm through light exposure before adjusting bedtime.
If you’re struggling to sleep, accept your current sleep onset time (e.g., ‘you’re not going to go to bed until 11 o’clock at night, because that’s when you’re going to sleep’) to reduce anxiety, which can exacerbate insomnia.
Recognize that your body has a master clock, the circadian rhythm, which dictates optimal sleep times and influences various bodily processes, and can be shifted by external factors like light.
Consciously push back against societal pressures that encourage late-night light exposure and early wake times, as this protects your circadian rhythm, maintains homeostasis, and supports good sleep and productivity.
Consider incorporating AG1, a daily health drink, to support digestion, enrich your gut microbiome, and provide essential vitamins, minerals, probiotics, and prebiotics for overall well-being.
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