Last day: bringing it all together 🛏️☀️

Last day: bringing it all together 🛏️☀️

You learned a lot. Here's one more idea to understand what's really going on with the protocols and how to leverage them.

All of these things: light, temperature, the timing of food, movement, etc., funnel into what we call the circadian clock. They let that clock predict when you are likely to be sleepy or active.

Your circadian rhythm is a fluctuation of temperature and alertness through a 24-hour cycle. You have the lowest temperature around 3-5 am. It goes up to peak around noon then starts to go down. Then back up then back down.

The sleep protocols set your circadian rhythm. They change body temperature. Sunlight increases temperature. De-stressing decreases temperature. Over time, your body can identify the pattern.

So, it puts itself in the right state for an event before it happens. You automatically feel alert in the morning, sometimes even before the sunlight. You wake up at 6 am without an alarm. You stop craving food after 8 pm. You fall asleep at 10 pm without using NSDR. And so on.

So your internal system can predict the external. And you get better rest at night and alertness during the day.

And, that's it for the sleep series. Congrats Reader!

You learned a lot of stuff. Look back on the past 2 weeks.

Which tools do you want to keep as part of your routine? How does good sleep feel for you? Is your sleep quality now better than it was 2 months ago?

There's a button below to share how helpful this deep dive was. Proud of your progress Reader and we'll get back to it next week. Have a nice Saturday!

How helpful was this series?

It sucked

It was alright

Amazing!

You did it!

Day 1: Sleep in line with your 'sleep hunger'✅​
Day 2: Get morning sunlight ✅​
Day 3: Halt caffeine at 3 pm ✅
Day 4: Stop eating at 8 pm ✅
Day 5: Change your sleep mindset ✅
Day 6: Decrease lights at night ✅
Day 7: Watch the sunset ✅
​Day 8: Nap and/or NSDR ✅
​Day 9: Breathe through your nose ✅
​Day 10: Wind down for 10-20 minutes ✅