Circadian Rhythm
TL;DR
something.
Different for everyone
Operates over a period of 1 day. The circannual cycle operates over a year (fattening, reproduction, molting and hybernation) as is controlled by the circadian rhythm.
Best to 'honour' it although it's malleable.
Environmental Factors
Food
See: https://yuka.io/en/nutrition-sleep/
All this section needs rewording.
In the morning, we need dopamine and norepinephrine, which are going to be our basis for waking up and getting motivated.
At night, we need serotonin and melatonin, which are responsible for calming down and regulating sleep.
Morning
For breakfast, it is recommended to consume a source of animal protein. These will promote dopamine production, which will stimulate us waking up and feeling motivated. Besides boosting our motivation and alertness, this dopamine production will maximize our circadian rhythm regulation. So, we are getting ready for bed as soon as we eat breakfast!
Nuts will also suffice.
Afternoon
At mid-day, it is also recommended to have some protein – animal or plant – in order have enough energy to last until the end of the day.
Snacks
For a snack, you can choose a fruit or two pieces of dark chocolate. They will serve as your carbohydrate intake: via insulin secretion, these carbohydrates will promote the production of serotonin, the neurotransmitter which is responsible for relaxation and wellbeing.
Evening
In the evening, choose a vegetarian meal without meat, fish, or eggs! In fact, tyrosine – present mostly in animal proteins – promotes dopamine production, a neurotransmitter fuels our experience of waking up and being motivated. If dopamine is ideal in the morning for getting ready, then at night our body needs to produce serotonin, a neurotransmitter responsible for calming down and regulating sleep. This serotonin is synthesized by tryptophan, an amino acid that we find in plant-based proteins: legumes, soy, wholegrain rice, sunflower seeds, chocolate…
Additionally, animal proteins contain amino acids which compete with tryptophan. These amino acids will slow down the tryptophan’s path to the brain; as such, it is not absorbed as well, which affects serotonin production, and therefore, sleep.
Lastly, animal proteins (and cooked fats in particular) put too much stress on our bodies in the evening because their digestion time is longer. The body is going to have to produce more energy, and therefore more heat, to allow this digestion. However, our bodies need to lower their temperature at night in order to sleep.
So, instead, opt for a portion of vegetable protein, as well as for foods which promote serotonin production:
- Walnuts and almonds
- Yogurts and cheese
- Carbohydrates (whole grains or fruits)
Sleep
Lighting
LED Bulbs tend to give off a lot of blue light, incandescent are better as they don't. Obviously a cost issue
Body Temperature
Fluctuates over the day due to the circadian rhythm and also according to the menstrual cycle (and maybe others).