Moment 168: STOP Doing THIS! It's Hurting Your Sleep!: The Fitness Scientist

Jun 28, 2024 14m 45s 6 insights
This episode explains circadian rhythms, the body's internal clock, and how light exposure impacts health. Modern life disrupts these rhythms, increasing risks for chronic diseases and mental health issues. Prioritize sleep regularity and align habits with natural light cycles and personal values.
Actionable Insights

1. Get Morning Light Exposure

Expose yourself to 100,000 lux (natural outdoor light) for 5-20 minutes within waking up to signal your body it’s time to be awake. If the sun isn’t up, turn on all available lights to mimic daylight.

2. Restrict Evening Light Exposure

After sundown, dim your home environment and minimize all artificial light, especially screens, to protect melatonin release. Utilize blue light blocking glasses or screen filters if necessary.

3. Avoid Late Night Light

Viewing light between 10 p.m. and 4 a.m. can have a pro-depressive effect by impacting your dopamine system, reward, and motivation. Minimize screen use and bright lights during these hours.

4. Align Habits with Values

To successfully develop new habits, understand how they connect to your core values and what you truly care about. Clarifying your desires and values helps align your daily behaviors with your desired self.

5. Optimize Physical Recovery

Ensure you go to sleep at a consistent, appropriate time to maximize the release of human growth hormone, which is crucial for physical restoration and recovery from daily activities and workouts.

6. Curate Your Social Environment

Evaluate your social circle and consider removing individuals who do not support your values or help you become a better version of yourself, as they can hinder your personal growth.