Ältai.Anabolic
Emerald
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- Mar 28, 2020
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- sleep in fucking cold room(lower core body temp= deeper sleep)
- blackout curtain or sleep mask
-Bright light in the morning
- Sauna few hours before bedtime(Your body sense that you are hot then it forced vasolidation=losing heat=lower core temp(Melatonin onset)
-Cold shower in the morning(forcing Vasoconstriction = high core body temp)
- Use Greenteg Core to track your core body temp rhythm(recognize lowest body temperature, 6 hours before it minimizes screen and 6 hours after it maximize light)
Knowing how to utilize temperature and light is the key to good life sleep and circadian maintenance.
These 2 are the most potent biological signaler that have been evolved for millions years.
sources
100 hours of research based on 100+ studies. And advices from Matthew Walker, Andrew Huberman, Dr Rhonda Patrick, Tim ferris, Bryan Johnson.
- blackout curtain or sleep mask
-Bright light in the morning
- Sauna few hours before bedtime(Your body sense that you are hot then it forced vasolidation=losing heat=lower core temp(Melatonin onset)
-Cold shower in the morning(forcing Vasoconstriction = high core body temp)
- Use Greenteg Core to track your core body temp rhythm(recognize lowest body temperature, 6 hours before it minimizes screen and 6 hours after it maximize light)
Knowing how to utilize temperature and light is the key to good life sleep and circadian maintenance.
These 2 are the most potent biological signaler that have been evolved for millions years.
sources
100 hours of research based on 100+ studies. And advices from Matthew Walker, Andrew Huberman, Dr Rhonda Patrick, Tim ferris, Bryan Johnson.
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