21 Day Circadian Rhythm Reset
[this is meant to be more of a lifestyle change of course, so it’s not just “21 days”, but I’ve found approximately 3 weeks seems to be the sweet spot for really resetting circadian rhythms]
You are trying to recreate living in accordance with the rising and setting of the sun without interference from technology and modern day amenities like indoor lighting. This is to reset the hypothalamus and reduce brain inflammation as well as focus on proper cortisol balance.
Download my circadian app. This will give you the exact sunrise, solar noon, and sunset times for each day. You can also see when the UVB rays are strongest.
Wake up within 10 min of sunrise and go outside when sun is at 0 to 10 degrees in the sky, for at least 15 minutes, 30 minutes is better. If you just cannot get out of bed, at least open your window and let light in. Window glass blocks UV light so you must open the window to get benefit. Same if you need to be in a car, crack the window. *If you wear glasses or contacts you also must take them off/take them out to get the benefit.
Do not let any light but sunlight/red light/candle light/use blue blockers before sunrise andwithin 90 minutes of sunrise. So if you use over head lights, your phone or computer withinthis time period, just make sure to use blue blockers/have iris software on/have phone screen red.
Go back outside (or open window) during the UVA light time for at least 20 minutes. (You can see when this will be for you from the my circadian app.)
Eat breakfast with protein and fat and carbs within 30-45 min of waking.
Wait to drink coffee or anything caffeinated until you’ve been awake for at least 90 minutes and you’ve already eaten breakfast.
Do not allow any light (unless it’s red light or candlelight) to hit your eyes after sunset. You can use blue blockers if you need to look at your phone (make sure it’s on red screen as well) or watch TV (although I prefer you watch TV before sunset if you are going to). This is important to be pretty strict with for at least a few weeks.
Avoid overhead fluorescent light during the day as much as possible. If you can’t avoid it, get some yellow (vs orange or red) tinted blue blockers and wear those during the day time when under hard lighting.
Take as frequent “light” breaks throughout the day as you can. Simply go outside and and expose your eyes (without glasses or contacts ideally) and as much skin as you can to sunlight. Ideally you would do this every hour, but do what you can.
Turn your phone screen red as much as possible and always after sunset. Wear your blue blockers after sunset if you don’t have control over your life environment.
Get Iris software on your computer/s so that your screen adjusts to the light levels outside.
Walk barefoot or lay on the grass for around 45 min a day. You can do this in little breaks or all at once.
Put your phone on airplane mode as often as you can and try to avoid keeping your phone on your body. Turn your wifi router off at night. Unplug as many wifi connected or bluetooth connected electronics as you can. You can also put these on outlet timers for ease.
Get into bed before 10pm.
Make your bedroom as dark as possible. Get all electronics out of your bedroom. If there are any things in your bedroom that put off light, take them out or if you need to have them, put black electrical tape over the light. Put your phone outside your room on airplane mode.
Links:
Blue Blockers (expensive, but will last forever)
Blue Blockers (cheaper, but need to replace often)
