Master Your Sleep & Be More Alert When Awake

Temperature is the signal by which the circadian clock entrails all cells and tissue to be on the same schedule.

If there isn’t enough light (type and quality - sunlight) in the morning with a low solar angle, the wakefulness system doesn’t get triggered properly. Artificial light doesn’t activate it properly, get sunlight in the light as soon to waking as possible. Get outside with no sunglasses, through glass decreases the efficiency by 50%, once the sun is... See more

Temperature is the effector of the circadian rhythm. You can use Phase advances and retractions through cold or heat exposure at certain times of the day or through eating / training. Your temperature minimum is the point in every 24 hour cycle, where your temperature is the lowest (90 - 120 min before your average waking time). It is the reference... See more

Adenosine builds up as longer as we are awake. It creates a sleep driver or hunger, the higher it’s level are. Caffeine acts as a adenosine antagonist, blocking the adenosine receptors hindering the feeling of sleep hunger.

If you shiffer during cold showers, you can increase your metabolism. Regularity in your exercise routine and eating routine can make it possible to shift your circadian rhythm.

Also cold / warm shower → reverse heating effect shortly after → phase advance / delay.

Information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.