Try and get some natural light in your eyes within an hour of waking up.
If you wake up before the sun, turn on bright lights and then get sunlight in your eyes once it comes out.
If there are clouds, there are still more photons of light energy coming through them than there are coming from artificial lights, so try and get five to ten minutes without sunglasses outside in the morning once the sun is out.
You can get bright light from electronic devices early in the day but it's not enough. You need photons from sunlight
Dopamine's main role in the brain and body is to drive motivation, craving, and pursuit.
It is not the molecule of pleasure, it is the molecule of drive. It is life force.
They both clear out the adenosine from our bodies.
Delay the intake of caffeine by 60 to 90 minutes after waking, and allow the adenosine to be cleared out of your system (it's not only cleared out In sleep, it's also cleared out in that kind of sleepy state of early morning). The other thing that clears it out - is exercise.
The longer we are awake the longer the buildup of something called adenosine in the brain and body; adenosine turns on the parasympathetic nervous system and suppresses the sympathetic nervous system. When we sleep adenosine is pushed back down. Caffeine effectively, thr
You wake up because of an increase in core body temperature, and that increase in core body temperature triggers that increase in cortisol; the clocks of your body are matched to this cortisol pulse so viewing bright light in the morning anchors it (so it happens every day around the same time).
Sometime around 2-3 PM, you're going to hit your temperature maximum: you might feel a little sleepy at that time but that's actually the time in which your gut your all your systems are kind of revving at the maximum capacity.
Then it's going to start to drop and that drop in temperature eventually will be a full one to 3 degrees below what your temperature maximum is and that's when you're going to get sleepy and fall asleep. This is why it's important to keep the room cool at night to fall asleep.
The goal is to increase body temperature in order to be awake and to decrease the body temperature in order to be asleep.
Exercising will increase body temperature, somewhat paradoxically getting into a cold shower or cold water is going to increase it.
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