Getting a routine established that recognizes the natural response of your body to dark and light can help to keep your circadian rhythms synchronized. The following are strategies that are recommended by experts to achieve optimal circadian health.
1. Maintain a Regular Sleep/Wake Schedule
Do your best to maintain a regular sleep/wake cycle (and therefore a dark-light cycle that is consistent) by going to bed and waking up at the same time each day. On weekdays, try to not deviate from this schedule by more than one hour, and on weekends, more than two hours, no matter how comfortable your Titan mattress may be.
2. Take the Quality of Light into Consideration
During the daytime, get as much exposure to daylight as you can. If there is not any natural light available, blue-enriched, bright white light bulbs can be used. At night, sleep in the dark, or wear an eye mask so that light is blocked from your eyes.
3. From Dusk To Dawn, Create Natural Winding Down Lighting
As the sun is going down, that fading light can be mimicked by minimizing bight light and having an orange, warmer light to promote sleep. You should ideally do this three hours before you go to sleep.
4. Pay Close Attention to The Nighttime Light You Have
Any light signals to your brain that it is daytime, which encourages you to be alert, and suppresses melatonin, which is the hormone that signals to the brain that it is nighttime. If necessary, a dim red-orange nightlight can be used in the bathroom or hall.
5. Sleep at Night
You should focus on getting all of the sleep that you need during the night, so a nap is not necessary during the day. Make sure your nap is short if you do need one – 20 minutes at the most.
6. Eat Smarter
Do not eat anything three hours before you go to bed. You will ideally want to eat a majority of calories during the day when your metabolism is at its most active.
7. Practice Good Screen Hygiene
Do not use screens two hours before going to bed and dim the lights. The blue light that is emitted from computers, phones, tablets, and TVs can have a negative, delayed effect on your sleep, even when eyeglasses or apps are used that block out blue light.