
Prioritizing sleep has been one of the biggest game changers for me when it comes to improving my health. A good night’s rest hasn’t always come easy though! You may be surprised to learn that a good night’s sleep starts in the morning. I’m here with Alex Dimitrov today to talk all about our circadian rhythms, light exposure, improving sleep, and so much more.
Alex was born and raised in Bulgaria but he’s lived all over the world. After experiencing the darker days of Norway he started researching the subject of light exposure. That led him to create wearables that help with healthy light exposures related to circadian rhythm.
We talk about why our circadian rhythms are so important for every aspect of health and simple, often free, ways we can improve them. Things like light, temperature, exercise, and food. Alex also goes into why blue light isn’t a bad thing, but it’s all about the timing. And we even cover what to do if you’re a shift worker, a mom staying up with kids, or are in any situation that makes getting morning sunlight difficult or impossible.
There are a ton of practical tips in today’s episode so let’s dive in!
Episode Highlights With Alex
- What circadian biology is and understanding the foundational aspects of it
- The big factors that impact circadian rhythms
- How light, temperature, and food timing affect circadian rhythms and sleep
- Why blue light isn’t bad but why timing matters so much
- More reasons why morning sunlight is so important
- Sunlight can help stimulate the mitochondria and even help thyroid function
- How to optimally time light exposure
- Why social media exposure at night can interfere with sleep beyond just the light exposure
- Every organ has a clock and the master clock in the brain is largely controlled by light
- What chronotypes are and how these can shift over time and phases of life
- A light device that can help in rainy or dark climates or for people who can’t get optimal daily light
- 97% of night shift workers are still sticking to circadian cues of day shift and how this is tough on circadian rhythms
- Tips for optimizing light for shift workers or people who have to work at night
- Ways to help minimize jet lag when traveling
Resources We Mention
- AYO – Circadian Health Wearable (Use code wellnessmama for discount)
- Man’s Search for Meaning by Viktor E. Frankl
More From Wellness Mama
- 345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah
- 621: The One About Morning Sunlight – Short Episode
- 551: Mollie McGlocklin on Sleep Is a Skill + Chronobiology and Circadian Rhythm
- 647: How to Get the Best Sleep Ever (From Someone Who Spent $45K on Sleep) With Matt Gallant
- 7 Ways Camping Improves Health & Circadian Rhythm
- The Benefits of Sunlight for Sleep and Hormones
Join the Conversation...