Life Time

The first point to make is that if you want a nap, you are probably not getting enough sleep at night, and that needs to be attended to first.

For most of us, exercise in some form can help sleep/wake timing and reduce insomnia, particularly if it is outside under natural light in the morning.

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.

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.

Avoid topics like personal finance or sad topics in the news. You could ask your partner about the best thing that happened to them during the day, or tell them something funny you have read or been told, or mention something that your partner did that you enjoyed or appreciated.

The human stomach empties faster, after identical meals, in the morning than in the evening.

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

One final tip is that if you walk for 30–45 minutes after an evening meal, rather than before, this can assist in the control of blood glucose and hence weight loss.835,836

Bedside lights should be bright enough to read, but kept as low as possible to reduce alertness.