Let’s summarise what we’ve learned.

Key Lessons: 

• Your body runs on a 24-hour internal clock: your circadian rhythm. When that rhythm is disrupted, your energy, mood, memory and focus all take a hit.
• Consistent morning cues are more powerful than forcing bedtime. Wake up at the same time every day and get morning light to reset your sleep-wake cycle.
• Get outside in natural light within the first hour of waking to naturally suppress melatonin and boost energy.
• Blue light at night delays melatonin and keeps you alert. Turn off or dim screens at least an hour before bed.
• Gentle habits like stretching or screen-free time tell your brain it’s safe to rest
• Your circadian rhythm needs consistency to stay in sync. Reliable habits, like a stable wake-up time, movement throughout the day, and a calming nighttime wind-down can shift your rhythm over time.