Using Science to Optimize Sleep, Learning & Metabolism

Red light is less disruptive at night. Firelight or moonlight won't mess with sleep cycles—unlike blue light from screens or bulbs.

Your body temp follows a daily rhythm—lowest at 4 AM, highest late afternoon. Cold showers in the morning can increase alertness and boost metabolism.

Working out at the same time each day sharpens your internal schedule. Optimal timing: ~30 mins or 3–4 hours after waking.

Protein boosts alertness; carbs promote calm and sleep. Big, carb-rich dinners may help you fall asleep more easily.

Magnesium, apigenin, passionflower may help sleep, but many "nootropics" lack solid science. Start low, personalize, and proceed with caution.

Shorter days affect mood, metabolism, and sleep. Light therapy may help combat winter-related dips in energy or mood.

Hormones and cycles affect sleep, mood, and metabolism differently in males vs. females. Understanding this can improve personalized routines.

Track how changes (like light, food, or exercise) affect your sleep and energy. Start small and stay consistent to see true benefits.

Neuroplasticity requires repeated action. The weirder or more unnatural a change feels, the more your brain is learning. Stick with it.