Having a good sleep

• If you're waking up naturally, without an alarm, that means that your temperature is starting to rise at that time that's why you wake up.
• that temperature increase triggers that cortisol release now and that's why some people wake up right before their alarm clock it's this cortiso...

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

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.

• it modulates the timing of the cortisol pulse: once every 24 hours, you're going to get a boost in cortisol. It's a healthy boost, it sets your temperature rhythm in motion, and it sets your level of alertness, focus, and mood.
• you want that cortisol pulse to...

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 sta...

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 t...

You can get bright light from electronic devices early in the day but it's not enough. You need photons from sunlight

• If you live in Scandinavia, or in the depths of winter, don't buy an expensive daytime simulator, get one of these led light boxes for drawing the...