Master Your Sleep & Be More Alert When Awake
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Master Your Sleep & Be More Alert When Awake
Make sure your peak in cortisol is when you wake up by getting sunlight. Stressors and unpleasant events trigger the release of adrenaline and cortisol through the day, but they need to be brief. If you struggle with alertness, it can be beneficial to deliberately increase the release through stressors like HIIT, cold exposure.
Andrew Huberman • Using Cortisol & Adrenaline to Boost Our Energy & Immune System
The overarching point here is that a good night of sleep may depend in part on a good day of wakefulness: one that includes exercise, some outdoor time, sensible eating (no late-night snacking), minimal to no alcohol, proper management of stress, and knowing where to set boundaries around work and other life stressors.
Peter Attia MD • Outlive: The Science and Art of Longevity
Ideally you want to wake up when you’re in light sleep; that’s when you will feel the most energized and refreshed.
Marc Milstein • The Age-Proof Brain
Light sources also regulate your circadian rhythm, the physiological process that tells you when to sleep and when to wake. Plants, animals, fungi, and even bacteria all have a twenty-four-hour circadian rhythm. Your eyes contain special light sensors that control your sleep timing. These sensors become activated at the frequency of 480 nanometers,
... See moreDave Asprey • Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks
Ultimately, I get the best sleep when I perform twenty to thirty minutes of easy morning exercise in as much natural light as possible in a fasted state prior to breakfast. Then, I perform a hard thirty-to-sixty-minute workout in the late afternoon or early evening, which I always follow with a quick cold shower or, if time permits, a magnesium bat
... See moreBen Greenfield • Boundless
Go to sleep early enough that you wake without artificial help—with the sun beginning to come in your windows, for instance, rather than with an alarm that bursts into…
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