Mastering Your Circadian Rhythm: The Key to Better Sleep
Understanding Your Internal Clock
Your circadian rhythm regulates sleep-wake cycles, hormone production, and body temperature.
Light Exposure Synchronization
Morning sunlight resets your biological clock daily.
Chronotypes Explained
Why some people are naturally night owls or early birds.
Melatonin Production Cycle
How darkness triggers your natural sleep hormone.
Body Temperature Fluctuations
Core temperature drops signal sleep readiness.
Morning Light Therapy
10,000 lux for 30 minutes upon waking.
Evening Light Avoidance
Reducing blue light exposure after sunset.
Shift Work Adaptation
Strategies for non-traditional schedules.
Jet Lag Prevention
Pre-travel light exposure adjustments.
Smart Lighting Systems
Automated home lighting that follows circadian biology.
Alarm Clock Alternatives
Gradual wake-up lights vs. jarring alarms.
Meal Timing Strategies
How eating schedules affect circadian alignment.
Exercise Timing
Best workout times for your chronotype.
Caffeine Cutoff Times
How late is too late for your biology.
Weekend Sleep Consistency
Why you shouldn’t vary sleep times drastically.
Dark Therapy
Using amber glasses for artificial light environments.