In this episode 17 protocols
▶ 12:45 Sunlight Simulator Tools “If you can't see sunlight because of your environment, then you are going to have to opt for artificial light. And in that case, you're going to want an artificial light that either simulates sunlight or has a lot of blue light.” ▷ 13:03 Avoid Blue-Light Blocking During the Day Behaviors “A lot of people will say I should be wearing blue blockers throughout the day. No, that's the exact wrong thing.” ▷ 13:09 Blue-Light Blocking Glasses Tools “That should be reserved for late in the evening. Because light suppresses melatonin.” ▷ 13:36 Morning Outdoor Light Exposure Behaviors “So get up each morning, try and get outside. I know that can be challenging for people, but anywhere from two to ten minutes of sunlight exposure is going to work well for most people.” ▷ 15:06 Sunset/Evening Outdoor Light Exposure Behaviors “There was a really nice study that showed that viewing sunlight around the time of sunset doesn't have to be just crossing the horizon, but circa sunset within an hour or so of sunset prevents some of the bad effects of light in preventing melatonin release later that same night.” ▷ 19:10 Minimize Nighttime Light Exposure Behaviors “One of the best ways you can support your mechanisms for good mood, mental health, learning, focus, metabolism, et cetera, is to take control of this light exposure behavior at night and not get much or any bright light exposure in the middle of the night.” ▷ 20:26 Use Low, Dim Evening Lighting Behaviors “But dim lights that are set low in the room are going to be best because they aren't going to activate these neurons and therefore shift your circadian clock.” ▷ 21:07 Shift Exercise to Daytime Behaviors “But if you're finding that you can't become a day person or a morning person, shifting your light exposure, exercise and food intake to the daytime will help.” ▷ 21:07 Shift Food Intake to Daytime Behaviors “But if you're finding that you can't become a day person or a morning person, shifting your light exposure, exercise and food intake to the daytime will help.” ▷ 21:19 Pre-Waking Light Exposure Behaviors “Jamie Zeitzer and colleagues did a beautiful study showing that if you turn on the lights before waking up, so around 45 minutes to an hour before waking up. Even if your eyelids are closed provided you're not under the covers.” ▷ 22:08 Light Timer Tools “So that's something you could try. You could put your lights on a timer to go on early in the day before you wake up.” ▷ 24:54 Naps Behaviors “Naps provided that they're less than one ultradian cycle, provided they're 20 minutes or 30 minutes or even an hour can be very beneficial for a lot of people.” ▷ 26:08 Yoga Nidra Behaviors “That is sort of like napping but isn't napping. It's a thing that they call yoga nidra.” ▷ 28:51 NSDR Behaviors “non-sleep deep rest or what I hereafter we will refer to as NSDR non-sleep deep rest as a way to reset one's ability to be awake after you emerge from NSDR. So to get some more wakefulness and ability to attend some emotional stability reset, as well as make it better and easier to fall asleep when you want to go to sleep at night.” ▷ 31:50 Magnesium Threonate Supplements “There are a lot of forms of magnesium out there, but one in particular is magnesium threonate. T-H-R-E-O-N-A-T-E, which you have to check to see if this is right for you.” ▷ 32:09 L-Theanine Supplements “100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.” ▷ 33:04 Apigenin Supplements “A-P-I-G-E-N-I-N, which is the derivative of chamomile. 50 milligrams of apigenin also can augment or support this kind of creation of a sleepiness to help fall asleep and stay asleep.”