I am a practicing physician with over 20 years of experience in emergency care, research, innovation, health policy, value-based care, quality of care, entrepreneurship, and most recently, wellness and integrative medicine.
Natural light stops production of melatonin—the sleep hormone—and promotes cortisol—helping you wake up. This resets your internal clock signaling the day’s start and releases with serotonin which boosts mood and increases calmness. This can help reduce symptoms of seasonal affective disorder—the depressive symptoms some suffer in the winter. Huberman recommends 10 minutes on a sunny morning up to 30 minutes on a cloudy day.Consistency stabilizes the circadian rhythm.
World War I Tactics Make A Comeback As A Ukrainian Gunner In The Back Of A Propeller Plane Shoots Down A Russian Dronewith melatonin—your sleep hormone’s production. Your phone is also stimulating making it difficult to wind down and get ready to sleep. Your phone’s buzzes and beeps also interrupt sleep.Reading before bed distracts you from the day’s stress and helps with relaxation, signaling it’s time to wind down.
Sleep Melatonin Toolkit Insomnia Caffeine Alcohol Morning Light Podcast Meditation
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