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Circadian Rhythm

Different for everyone

Your circadian rhythm operates over a period of one earth day. The circannual cycle operates over a period of one earth year (fattening, reproduction, hair growth/molting and hibernation).

Best to 'honour' your rhythm as far as you can, although it's malleable.

Has an impact on metabolism??? and possibly weight.

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 sleep 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.

Examples of plant protein include;

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 foods which promote serotonin production:

  • Nuts
  • Yogurts and cheese
  • Carbohydrates (whole grains or fruits)

Sleep

Sunlight

Get it in your eyes as soon as you can.

Lighting

LED Bulbs tend to give off a lot of blue light (perhaps not anymore), incandescent are better as they don't. Obviously a cost issue

Body Temperature

Fluctuates over the day due to your rhythm and also according to the menstrual cycle (and maybe others). In any case, should be must cooler in the evening while you are sleeping.

Tools

References

Metadata

Created:

Last Updated: 2026-06-18