In the absence of natural light, morning light exposure using a light box has also been shown to be helpful for circadian timing problems.

Most of us should get as much morning natural light as possible.

303 Although the precise data are lacking, I think it makes sense to lower light exposure around two hours before going to bed, both in terms of overall room light and in specific settings such as looking directly at a computer screen.

However, what is clear is that our circadian rhythms influence the circadian rhythms of our gut bacteria, and that the circadian activity of the bacteria we accommodate in our gut impacts upon our metabolism.

Today, the breakdown of the nuclear family, long commutes, irregular working times, increased night shift work, the pressures of school work and the availability of easy to prepare (e.g. microwaveable) highly processed food have all pushed the major sugar-rich meal of the day to an irregular mid- to late-evening time slot.

In general, our muscle strength and muscle respiration peak in the late afternoon and early evening.

In addition, digestive processes are reduced toward bedtime, so if the major meal of the day is prior to bed, this can lead to digestive health issues such as excessive stomach acid production and a greater risk of peptic ulcers.299 Stomach pain can then act to disrupt sleep. And to complete the circle, SCRD increases the risk of peptic ulcers.

Interestingly, dark chocolate may stimulate endocannabinoid activity.

Sleep apps can be useful in providing a record of roughly when you went to sleep, when you got up, total sleep time and how many times you got up during the night, and for this most are reasonably accurate.