We often think sleep is all about quantity. But timing matters just as much as hours.
Your Circadian Rhythm Runs the Show
Your body operates on a 24-hour clock, driven largely by light. This internal clock tells your brain when to release melatonin, raise cortisol, digest food, and when to sleep.
There’s a “sweet spot” for sleep, usually between 10 PM and 2 AM, when deep sleep is easiest to access and your body is primed for repair. Sleep outside this window, and even 8 hours might feel less refreshing.
Light as a Reset Button
- Morning sunlight anchors your biological clock
- Blue light at night (from phones, laptops, LEDs) delays melatonin
- Staying up past midnight can shift your rhythm and fragment your sleep
Micro-action Tip: Align with the Light
Try this:
- Get outside within 30 minutes of waking up
- Dim lights after 8 PM
- Power down all screens 60 minutes before bed
Don’t fight your rhythm. Just follow it.
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