Thread by @HeyDhriti

Is it possible to reset your biological clock?

Yes, it is possible, and it is easy.

Here are THREE actionable steps you can take right now. 👇

1. Plan your exposure to light.

Your brain blocks the release of Melatonin, the sleep hormone, when you're exposed to light.

❌Screens
❌Bright Lights
❌Naps in daytime

✅Dark bedroom
✅Sleeping eye-mask
✅Curtains open
✅Get sunlight in the day

Keyword: PLAN

2. Make conscious efforts to wind down

Cortisol– the stress hormone can increase heart rate and make you feel awake.

❌Caffeine in the evening
❌Exercise close to bedtime
❌Loud noises
❌Notifications (stimulation) close to bedtime

✅Yoga, Stretch
✅Journal
✅Deep Breathing

3. Eat early

Your circadian rhythm responds to your eating habits.

❌Late dinner
❌Midnight snack
❌Heavy, high-fat meal

✅Last meal 3 hours before bed
✅Fixed dinner time
✅Carbs+Protein

Skip alcohol. Makes you drowsy but disrupts circadian rhythm.

Bonus: Control temperature of your room

Just before bedtime, body temp drops to prepare for sleep.

Adjust the thermostat–

❌Below 54°F (12°C)
❌Higher than 75°F (24°C)

✅60 to 67°F (15 to 19°C)

Using A/C, fan, space warmer serves doubly as white noise to help fall asleep.

TL;DR

• Sleep in the dark + wake up from sunlight to regulate the timely release of sleep hormone

• Actively manage stress by avoiding stimulation & winding down before bed

• Eat right and eat early; a late dinner can delay sleep

• Get the right temperature

Again: PLAN!

For deeper insights into managing your sleeping habits,

Find out how I messed up my sleep cycle for 6 years

And then used a scientific approach to fix it in just 3 weeks 👇

https://twitter.com/HeyDhriti/status/1425116834576027651