In this episode 33 protocols
▶ 0:57 Morning Bright Light Exposure Behaviors “One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up, is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking.” ▷ 6:17 Sunlight Simulator Tools “Now, if you live in a part of the world where it's extremely dark and overcast, or the weather won't let you outside, or you live in a cave, there are sunlight simulators or daylight simulators that you can purchase.” ▷ 6:30 Ring Light Tools “Therefore, I suggest cheaper options that work just as well because they get just as bright. Things like ring lights that are sold in order for people to take selfies and this kind of thing.” ▷ 6:41 LED Tablet Tools “A LED tablet will work pretty well. I actually have one of those and I put it on my desk all morning, even though I still get outside and look at sunlight first thing in the morning.” ▷ 8:22 Deliberate Cold Exposure Behaviors “The first way is to get into cold water of some sort So this could be a cold shower of anywhere from one to three minutes This could be an ice bath if that your thing.” ▷ 8:35 Cold Tub Tools “it could be a cold tub, or if you own a cold tub that's specifically designed for deliberate cold exposure, get under some cold water.” ▷ 9:25 Morning Exercise Behaviors “One of the best ways to increase your core body temperature early in the day is to do exercise. I always say the best time to exercise, at least what the research points to, is immediately when you wake up in the morning.” ▷ 10:50 Delay Caffeine After Waking Diet “And for many people shifting that caffeine intake from immediately after waking in the morning to 90 to 120 minutes gives them a much longer arc of energy throughout the day.” ▷ 11:03 Limit Afternoon and Evening Caffeine Diet “If you do drink caffeine later in the afternoon, really try and limit the total amount or drink decaf. Certainly keep the total amount to less than 100 milligrams if you are interested in getting into the best possible sleep.” ▷ 12:12 Eat Early in the Day Diet “And it turns out that if you eat early in the day, you support a biological clock mechanism that will make you more alert early in the day.” ▷ 12:23 Morning Fasting Behaviors “That said many people choose to fast in the early morning hours of the day or in the first part of the day I one such person I generally don ingest any food until about 11 a or 12 noon.” ▷ 13:30 Avoid Very Large Meals for Alertness Diet “All that said, if you eat a very large meal, it doesn't matter if you slept terrifically well 10 hours the night before, or if you are about to go to sleep, or if it's the middle of the afternoon, if your gut is full of food, there's just a large volume of food in your gut, it's going to divert a lot of blood and other critical resources away from other organs of your body, in particular your brain, and you're going to be sleepy after eating a big meal.” ▷ 16:29 Nap Behaviors “It is fine to nap in the afternoon, but don't nap so late in the day or for so long that it disrupts your ability to fall and stay asleep at night for your major sleep bout.” ▷ 17:11 NSDR Behaviors “but if you can get that period of deep relaxation through a nap or NSDR, that's going to serve you well.” ▷ 17:26 Avoid Intense Afternoon or Evening Exercise if You Want Earlier Sleep Behaviors “And for those of you that exercise in the afternoon, understand that if you exercise very intensely, so this might be weight training or running or some other very intense exercise, typically that's going to further increase your body temperature, and it's going to so-called delay your circadian clock.” ▷ 19:37 Late Afternoon or Evening Sunlight Exposure Behaviors “But to make it very clear what I'm saying here, get that morning sunlight in your eyes, but also get some sunlight in your eyes in the late afternoon and evening hours when the sun is at so-called low solar angle, when it starts to descend in the sky.” ▷ 20:50 Avoid Bright Artificial Light at Night Behaviors “First of all, you're going to want to avoid avoid bright artificial lights of any color.” ▷ 22:37 Sauna Tools “But if you do hot tub or a hot bath or a sauna in the evening, and you don't stay in for more than 20 or 30 minutes and you get out, you take maybe a cool shower or a warm shower then what happens is there a compensatory cooling off of your core body temperature for the reasons we discussed earlier and your body temperature will drop by one to three degrees and it will make it much easier to get into sleep.” ▷ 22:37 Hot Tub Tools “But if you do hot tub or a hot bath or a sauna in the evening, and you don't stay in for more than 20 or 30 minutes and you get out, you take maybe a cool shower or a warm shower then what happens is there a compensatory cooling off of your core body temperature for the reasons we discussed earlier and your body temperature will drop by one to three degrees and it will make it much easier to get into sleep.” ▷ 22:37 Evening Heat Exposure for Sleep Behaviors “But if you do hot tub or a hot bath or a sauna in the evening, and you don't stay in for more than 20 or 30 minutes and you get out, you take maybe a cool shower or a warm shower then what happens is there a compensatory cooling off of your core body temperature for the reasons we discussed earlier and your body temperature will drop by one to three degrees and it will make it much easier to get into sleep.” ▷ 23:04 Keep Sleeping Environment Cool Behaviors “Similarly, you should try and make your sleeping environment pretty cool, if not cold. Now that doesn't mean you need to be cold while you're asleep.” ▷ 24:21 Avoid Alcohol for Better Sleep Diet “The sleep that one gets after drinking alcohol is greatly disrupted sleep. THC and alcohol do help some people fall asleep and maybe even stay asleep.” ▷ 24:26 Avoid THC for Better Sleep Diet “THC and alcohol do help some people fall asleep and maybe even stay asleep. The architecture of that sleep is suboptimal compared to the sleep they would get without alcohol or THC in their system.” ▷ 26:52 Magnesium Threonate Supplements “For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial. Some people need to go a little higher. Some people need to go a little bit lower.” ▷ 27:00 Apigenin Supplements “50, 5-0 milligrams of apigenin. And again, you could just take the apigenin on its own.” ▷ 27:07 Theanine Supplements “and 100 to 400 milligrams of theanine taken again alone or in combination with the other supplements mentioned in this stack, many people find allows them to get really drowsy and fall asleep, sleep really deeply, and they feel much more refreshed the next day and they don't have a grogginess.” ▷ 28:22 Avoid Chronic Melatonin Use Supplements “That sleep stack can be very beneficial to people. And I do think that it's preferable to melatonin.” ▷ 29:27 Keep Sleep and Wake Times Consistent Behaviors “However, the data show that keeping relatively consistent sleep and wake times is really going to enhance the quality and depth of your sleep.” ▷ 30:29 Use Temperature Minimum to Time Circadian Shifts Behaviors “Here's the question you need to ask yourself. What is your typical wake-up time? If your typical wake-up time most days is 7 a.m., well, then your temperature minimum is 5 a.m.” ▷ 30:57 Use Caffeine to Shift Circadian Timing Diet “If you view bright light exercise or drink caffeine or all of the above in the two to four hours before your temperature minimum that will delay your clock.” ▷ 32:23 Have a Snack After Temperature Minimum to Phase Advance Diet “If you view bright light, exercise, maybe have a snack, maybe not, or socialize, move about at 5.30 or 6 a.m. or 7 a.m., that will tend to phase advance your clock.” ▷ 32:57 Exercise Early Before Eastward Travel or Earlier Schedule Behaviors “What it means is in the day or two before you leave you can force yourself to exercise drink caffeine maybe even to eat a meal early in the morning, or maybe you still fast early in the morning, and that's really up to you, but you force yourself to do the activities that are going to phase advance your clock.” ▷ 33:40 Red Light Tools “if you need to be awake in the middle of your sleep cycle, you know, you're feeding a baby or you're taking care of a loved one, or you need to do something that's critical, or you need to work, use red light.”