#342 How to Fix Your Circadian Rhythm

Siim Land (0:00)

Hey, welcome back to the channel. My name is Siim Land, and I'm here with my wife Inga. And today we are doing another double episode with the first part actually is on Inga's channel, which is Inga Land on YouTube, right? And yeah, there we talked about pretty much the importance of sleep, how sleep is structured, what is the consequence of not getting enough sleep, and what are the, you know, main things that you need to look out for when you are trying to get better sleep. But here, part two, we're going to be just covering a bit more deeper the aspects of circadian rhythms, and yeah, just let's say more, like more up, like yeah, pretty much like more, let's say advanced tips and guidelines for getting better sleep as well. So yeah, we finished off pretty much about how do we get better sleep in part one, which includes, you know, calming down, not being stressed out. I think being stressed out is a big component of not getting that well of a sleep, and like the light environment, blue light, some supplements, like glycine primarily and melatonin.

But I think we can, you know, take a step back now as well to, you know, talk about like the overall, you know, aspect of the circadian rhythms when it comes to sleep. That, you know, you don't really, or, you know, a good night's sleep starts in the morning already. Like, I like to say that, you know, what you do during the daytime and in the morning especially already also dictates what's your, you know, sleep going to be in the evening.

And, yeah, maybe, you know, we can start like, how does our morning looks like? Morning looks like that, how do we set ourselves up for a better or good night's sleep from the circadian rhythm aspect?

Inga (2:09)

Yeah, well, we pretty much wake up around 6, 7

And we, because here we don't have light at the moment in the morning, because it's winter, so we have the seasonal affectivity disorder light, which is called satellite. So it's just the light that mimics the sunlight, which is pretty good because it starts the circadian rhythm in the brain as well, the hormone production. And in the body, it is linked to the evening melatonin production. So that's the most important thing. We also have some red light in the morning, red light panels, and we use those.

Siim Land (2:49)

I generally do some sort of cold exposure as well, like a cold shower. But now in the winter, I've just gone outside and shoveled some snow with just my underwear.

So that also gets a good chill effect to wake up and get this small cortisol response to energize myself.

Inga (3:09)

Yeah, it was quite funny to see you the first time. I just walked past the window and glanced out, and he was there with the snow shovel and you know, in his underwear. And the snow were like up to your hips because it had snowed a lot. So we were basically swimming in the snow.

I think you posted that on your Instagram, right?

Siim Land (3:29)

Yes.

This episode is brought to you by Bond Charge, formerly known as Blue Blocks. My favorite light and sleep conversation company, Blue Blocks, has rebranded themselves as Bond Charge. They're now involved with a huge range of evidence-based products to improve your wellness and life in every way. Their extensive range of premium wellness products helps you to sleep better, perform better, have more energy, recover faster, balance your hormones, and reduce inflammation. My favorites are their red light light bulbs because they can be used to create a melatonin-friendly environment in your bedroom by shining only red and not blue or green light waves that will reduce your sleep quality. After starting to use these red light light bulbs, I find it much easier to fall asleep and feel less awake before bed. If you want to try out these amazing products that are the cornerstones to my most optimal sleep, then head over to bondcharge.com forge last Siim Land and use the code Siim15 to save 15%. Like, let's take another step back, which is the circadian rhythms that they are these overarching biological rhythms inside the body that control your hormones, control your sleep-wake monocycles, control your energy metabolism and mood and focus, and yeah, pretty much everything else as well.

And light is the biggest regulator of these rhythms through the eyes.

And in the morning, yeah, you want to get exposed to bright lights, you know, preferably sunrise, but yeah, like these are, you know, artificial lights and lamps are also a good alternative because then it's going to kickstart the circadian rhythm and tells the brain that it's daytime. And funny enough, like, this actually also helps you to produce melatonin at night. So it like pretty much stimulates these proteins in the brain that then help you to produce melatonin at night. So it's like a, you know, circadian site. Okay, we get exposed to the light, then in like X amount of hours, usually like, you know, 14 or 16 hours, we're going to start producing melatonin as well. So it's quite crucial to actually get exposed to these bright lights to kickstart this process.