The timing, duration, and quality of our sleep reflect our brain's ability to function optimally, and unhealthy circadian rhythms have been shown to impair glucose and cardiovascular regulation, promote obesity, diabetes, and hypertension, and increase the risk of neurodegenerative diseases. Moderate exposure to light at night, even from streetlights, can interfere with the sleep-wake cycle and overall health.
Although there are tricks to hack a good sleep schedule, there is no clear answer about whether the same health outcomes can be achieved by those who sleep late, despite optimizing other factors, compared to those who sleep early. However, it's essential to follow your circadian rhythm by sleeping and waking up at the same time every day for high-quality sleep.
This podcast discusses the importance of a morning routine and suggests waking up naturally without alarm clocks, and sleeping with natural light to assist with this.
Rather than simply trying to force yourself to go to bed earlier, it is more effective to shift your body's internal clock by exposing yourself to bright light early in the day and reducing nighttime light exposure.
The circadian rhythm or sleep-wake cycle is closely linked to longevity and therefore it is important to get a good night's sleep. Taking measures like wearing blue light-blocking glasses and avoiding computer use at night can help in achieving quality sleep.
Discover simple and effective tips for a restful night’s sleep, including raising your bed six inches to improve blood flow and reduce aging, as well as minimizing light exposure to prevent depression.