Ep. 17: How to Fix Your Sleep Part 1: Circadian Rhythm and Light

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In this episode we discuss:

  • Why optimizing our sleep is necessary to improve fatigue, brain fog, and other low-energy symptoms
  • How different forms of light affect our sleep and how we can use this to our advantage
  • Why when we sleep matters just as much as how much we sleep
  • How to manage the excessive amount of blue light in our modern environment
  • How we can mimic the sun cycle even if we aren’t outside all day

2:21 – the importance of sleep and making sleep a priority

14:35 – the relationship between sleep, circadian rhythm, and metabolism

24:52 – improving sleep with proper sleep timing and light exposure             

43:03 – the types of light and the relationship between light and sleep

Links from this episode

  • Late sleep schedule causes lower sleep quality and other negative outcomes compared to sleeping earlier (1)
  • Inconsistent sleep schedules reduce sleep quality (1, 2)
  • A lack of sleep contributes to body fat gain and increased loss of fat-free-mass (1, 2, 3)
  • A lack of sleep impairs metabolic function (1, 2, 3)
  • Brain regeneration occurs during sleep and depends on energy availability (1, 2)
  • Iris - blue light filter and eye protection software (reduces flicker)
  • f.lux- blue light filter software
  • Twilight- blue light filter software for Android
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