Master Your Sleep & Be More Alert When Awake — Key Takeaways
- Get sunlight exposure, ideally first thing after waking. Use artificial light if needed. This sets your circadian clock and hormonal rhythms for the day.
- Avoid overhead and electronic lights, especially blue light, 1–2 hours before bed.
- Stick to a consistent sleep schedule, even on weekends. Our bodies like predictability.
- Keep a consistent exercise schedule during the day or afternoon. Avoid intense workouts close to bedtime. Exercise is stimulating.
- Stay away from caffeine, nicotine, and alcohol close to bedtime. Do something calming like reading, or a warm bath.
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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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Similar ideas to Master Your Sleep & Be More Alert When Awake — Key Takeaways
Tips for a good nights sleep
- Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day.
- Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
- Avo...
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