๕ඞChick3ncu1ry
Gymceling everyday
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to phase advance your circadian rhythm
Most important thing know when is your core minimum body temp or Tmin, by using CORE GREENTEG or manual thermometer on rectal yeah rectal hourly. Your core body temperature always osillate between 36.5-37.5c no matter if you are in arctic or Sahara desert. Low mean time to sleep, high mean time to be active.
get sunlight upon naturally waking up time for few hours. Assuming your core minimum body temperature is 3 hours before your natural wake up time.
Eat breakfast and latter meal and stop eating 7 hours before bed
Take cold shower to force your core body temperature to increase due to vasoconstriction
Hot sauna/hot bath before bed
Melatonin 5 hours before natural bedtime which is 5 hours before Tmin
Sleep in cold bedroom preferbly with socks and gloves to accentuate your vasodilation for lowering core body temperature
Most important thing know when is your core minimum body temp or Tmin, by using CORE GREENTEG or manual thermometer on rectal yeah rectal hourly. Your core body temperature always osillate between 36.5-37.5c no matter if you are in arctic or Sahara desert. Low mean time to sleep, high mean time to be active.
get sunlight upon naturally waking up time for few hours. Assuming your core minimum body temperature is 3 hours before your natural wake up time.
Eat breakfast and latter meal and stop eating 7 hours before bed
Take cold shower to force your core body temperature to increase due to vasoconstriction
Hot sauna/hot bath before bed
Melatonin 5 hours before natural bedtime which is 5 hours before Tmin
Sleep in cold bedroom preferbly with socks and gloves to accentuate your vasodilation for lowering core body temperature
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