How to Improve Sleep With Light, Temperature, Meal Timing, & CBT-I

In this video, Rhonda Patrick discusses:

• The importance of viewing early-morning light for setting the circadian rhythm
• How even a little bit of ambient light in your bedroom can disrupt sleep
• The interplay between bedroom temperature and melatonin
• How soon you should stop eating before bed
• Why regular exercise is crucial for setting the circadian rhythm
• How caffeine can shift your circadian clock by up to 45 minutes
• Why just 1 hour of extra sleep could help you lose weight
• Cognitive behavioral therapy for insomnia (CBT-I)

Watch the full episode where Rhonda details how to improve metabolic health with HIIT, sleep, and circadian-timed eating:

Download Rhonda's free guides:

[danfox]

Very nice including light exposure for circadian rhythm. You even included restricting blue light exposure. 👏🏻

[scottk]

I tried the "don't eat within 3 hours of bedtime" thing for years. I've found that I sleep *noticeably* better when I eat something within an hour of going to bed. Anybody else?

[KJSvitko]

decaf coffee helps. Tea, sodas and energy drinks may have caffeine. Water is the best.

[LisaBaker-bbqw]

I have had terrible sleep problems for many years now. I have been diagnosed with narcolepsy. I do everything you suggested plus take melatonin and am on a prescription med and I still can’t sleep through night I wake up 2-4 times. I do go back to sleep and I also wear CPAP. It’s just so frustrating I can’t sleep through night

[piterek]

For me, it's exposure to sun and exercise!!!

[lawrenceweinzimer]

List is complete, can't touch it.
Just a suggestion: Inviting clean bedding with a decent aroma. No eating in bed like my parents did, long ago, with tray tables 😄 ! Tangential regarding aromatherapy, but for less dust or unnecessary particulate matter is the concern.