The overlooked chemistry between your devices, your sleep and your circadian cycle...🧵
Can't really get enough of this quote by William Penn

"True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment."

So, what's really linking our devices, our sleep and circadian cycle?

Let's find out... 👇
01 - Importance of light

The history as we know it,

we can be fairly sure that our ancestors relied mainly on the Sun’s light to plan their day. Of course we are talking about the pre-electricity era.

Sounds logical right?
You sleep once it’s dark and you wake up once the light starts reflecting on your closed eyelids.

The real (now ignored) alarm you actually have with you is the light.

It's a nod to your body to wake up.

But, the question is - “Is there more to this?”
02 - Baby you got a clock, inbuilt!

The more you know about it, the more you believe that your body is of course a piece of marvelous creation.

The feeling of hunger, the onset of sleep - all of this is not that random as you think.

A lot of these are maintained by
"circadian rhythms." says

"Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle."

"These natural processes respond primarily to light and dark and affect most living things, including animals, plants, and.."
"microbes. Chronobiology is the study of circadian rhythms.

"One example of a light-related circadian rhythm is sleeping at night and being awake during the day."

It goes ahead to say that:

"natural factors in your body produce circadian rhythms."
"For humans, some of the most important genes in this process are the Period and Cryptochrome genes."

"These genes code for proteins that build up in the cell’s nucleus at night and lessen during the day."

Read that again.
03 - That sweet word called 'science'

I know, we don’t believe in things unless this word is used -"science"


"Light and darkness have a huge impact on melatonin (N-acetyl-5-methyoxytriptamine).."
"If it’s light you have very little melatonin."

"This tells the body its day time and helps you wake up and increase alertness."
"If it is dark, melatonin levels rise and this tells your body it's time to sleep."

Summary of this simple science is - Your ally in sleep is melatonin, and it’s levels are inversely proportional to the exposure to light.
04 - "What's basically the point here?"

Going by the fact that now you understand that exposure to light and darkness has a direct impact on melatonin formation.

And melatonin plays an important role in defining your sleep.

So - if you can correlate these facts....
you can understand that why it is not in the best of your interests to be exposed to the

sources of light emitting from the devices that you own - mobile, tablet, TV - until at least a few hours from sleep.

It WILL impact your sleep as well as your circadian cycle.
05 - Road to a good sleep

Goes through a simple summary:

Circadian cycle is your⏰
Your sleep's ally is melatonin
Light exposure impacts both
Avoid devices before sleepin'
As Francesca Annis says it “The minute anyone’s getting anxious I say, you must eat and you must sleep. They’re the two vital elements for a healthy life.”

Helpful? Please like, comment and retweet!

Connect here @AmegoAlter; IG @

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More from @AmegoAlter

20 Nov
How to stop the mind's chatter before sleep? 🧵
Its sleep time,

and your brain becomes your BFF who seems to have so many stories to tell. With so many things going around, you don't seem to find a way around it.

Not one, let's look at 9. 👇
1. Counting 999 to 0 is a great distractor

It’s crude, I agree, but if you’re just starting, this is the place you can start when you can't seem to get out of the chatter.

BTW, if you ever reach 0 coming down from 999, let me know. We need to talk.
Read 16 tweets
19 Nov
5 ways to face your fear. 🧵
Nobel prize winner, Marie Curie, once said

"Nothing in life is to be feared. It is only to be understood."

"How can we look at it in a way so that it doesn't become an obstacle to growth?" You ask?

Hang on. All you seek is here. 👇
#1 Don’t always accept mind’s chatter

“Don’t talk to her, she’s way out of your league” says your mind.

What do you do? You don’t give in to this.

Go ahead and talk. It's okay!

Build some authority on your dominating mind!
Read 12 tweets
13 Nov
How to focus on anything for long periods of time? 🧵
I am sure you’ve heard Bruce Lee's popular quote

“The successful warrior is the average man, with laser-like focus.”

Realize that your focus is one of your biggest super powers. You can take control of it with some minor tweaks.

Let’s see how to develop better focus. 👇
⚡️Out of sight, out of mind

You know what?

This works pretty well.

Whenever I think I need my full focus, I keep my phone at places I can’t easily see.

Works wonders.

I am 100% sure, with little effort, all of us can do this.
Read 15 tweets
12 Nov
7 powerful ways to look at rejection. 🧵
Like Brian Tracy once famously said

“If rejection destroys your self-esteem, you're letting others hold you as an emotional hostage.”

Once you know how to look at a rejection, you’ll find it easier to overcome it. Like a boss.

Let’s dive in. 👇
1. Not everyone will like you

Rejection is rampant when you don't like pleasing people.

Be okay with it because pleasing people is of no use.
Read 14 tweets
7 Nov
How not to kill your time? 🧵
1. Avoid mindless scrolling. Time it out.

2. Avoid sleeping during the day, unless absolutely necessary.

3. Turn off the “Discover” mode of your Google app.
4. Turn off notifications of high distraction apps like TikTok.

5. Play games only when you’ve completed the to-do of the day.

6. Prioritize your work items for the day.
Read 13 tweets
6 Nov
5 things you must do before it’s too late 🧵
“You Only Live Once”


Don’t let your journey on this wonderful spaceship called “Earth” be taken for granted.

Easy and simple things which will do wonders for your next version. 👇
⚡️Go on a road trip with family

Those conversations!

Those unplanned stoppages..

Those sing along with the music


The bond it re-enforces to your relationships is invaluable.

Please do go on a road trip with your family at least once!
Read 11 tweets

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