Welcome to Day 9!
 Good Morning!

We will be discussing sleep and wake cycles and the importance of the circadian rhythm in many aspects of your health.  

Here are a few tips to get you sleeping and waking better:
  • Get sun exposure in the morning (as much skin exposure as possible).
  • Watch the sunrise and the sunset whenever possible.
  • Limit screen time 2 hours before bed.
Download this application for your computer screen to automatically regulate blue light that is being emitted from your computer screen: 
Turn on "Night Shift" if you have an iPhone or download 'Twilight" for your Android phone.  These apps will regulate the blue light coming from your screen automatically based on the time of day.

Use warmer temperature tungsten bulbs in your home, especially in the bedroom. 
Have a consistent sleep and wake schedule (even on weekends).

Reduce or eliminate overhead lighting in the evenings, otherwise your brain will think it's noon still! Candles (non-toxic) are a great form of light and very soothing. You can use a salt lamp or even a lamp with a shade over it.

Consider a Himalayan salt lamp as your bedroom lamp. Use this lamp in the morning and evening to gently wake you and put you to bed at night.
 
CHALLENGE:  Become aware of your light sources in the day.  Start to increase light in the am, decrease in the evening.  ​
​Note: if video playback is jerky, it likely means the video is buffering and waiting for your internet to catch up. If this happens, just hit the download icon (down arrow in lower right hand corner of video) and watch once it downloads. You can also tap the double arrow icon to put the video in full screen mode.
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