Circadian/sleep optimisation

• Try to engineer things so that you can wake up without an alarm
• Consistent sleep schedule¹
• Use a light alarm, if you can get one
• Early and abundant sunlight exposure (with appropriate UV precautions)
• Physical activity (ideally early)
• Substantial meal early, lighter eating during the day, nothing too late, ± 8–10h eating window
• General healthy eating and staying hydrated
• No caffeine (early if you have to)
• Reduce light exposure (blue light in particular) after dark
• Wind down before bed; warm shower
• Reduce ambient temperature before bed and overnight
• ± Melatonin (with appropriate medical advice)
• Dark bedroom (e.g. block-out blinds)
• Conducive acoustic environment³
• Consider air quality and circulation

Resources

• Books
  • Geddes L. Chasing the sun: how the science of sunlight shapes our bodies and minds. New York: Pegasus Books; 2019.
  • Panda S. The circadian code: lose weight, supercharge your energy, and tranform your health from morning to midnight. New York: Rodale; 2018.
  • Walker M. Why we sleep: the new science of sleep and dreams. London: Penguin Books; 2018.
  • Others I haven't read but seem to be relevant⁴
• Webpages
  • The Circadian Code – Book Review²
  • 10 Tips to Optimize Your Circadian Rhythm

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1. The amount of time to allow for sleep varies from person to person. ↩

2. z:202302190900, wbm ↩

3. As per personal preference—silent vs white noise vs sleep music etc. ↩

4. Circadian Rhythms: A Very Short Introduction, Change Your Schedule, Change Your Life ↩