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The mind continues analyzing, planning and problem-solving (D-P-O), especially if excessively stimulated before bed. Relaxation techniques help calm the mind by focusing it on the body and breath. They can reset wakefulness-promoting neuromodulators, easing the transition to sleep.
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Adenosine builds up the longer we are awake, creating a “sleep drive” or hunger. It binds to receptors in the brain that normally promote wakefulness. Caffeine promotes wakefulness by blocking adenosine receptors. Each person must determine how caffeine impacts them and at what times of day it is...
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Light, especially sunlight, is the strongest “time giver” (zeitgeber) for circadian rhythms and sleep. Melanopsin-containing retinal ganglion cells detect light and signal the central circadian clock, called the suprachiasmatic nucleus. Bright light in the morning advances your clock, while light...
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We have an internal “clock” that regulates sleep-wake cycles over roughly 24 hours (circadian). It is most directly set by light exposure, especially sunlight. Sunrise triggers a rise in cortisol, promoting wakefulness. 12–16 hours later, the pineal gland releases melatonin, promoting sleepiness....
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Circadian rhythms arise from the central clock in the brain but impact the timing of physiological events throughout the body. They regulate hormones, body temperature, metabolism, hunger, immune function, and more. Disrupting them can lead to weight gain, diabetes, depression, and dementia over ...
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The podcast discusses how to optimize one's sleep-wake cycle by controlling light exposure, timing of food and exercise, and relaxation practices. It covers the role of adenosine, circadian rhythms, cortisol, and melatonin in regulating alertness and sleepiness. Viewing bright light, ideally sunlight, during the day and avoiding it at night helps to anchor one's circadian clock and hormonal cycles for better sleep, mood, and health.
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