Tagged “Circadian Rhythm”

How sleep worksTwo systems decide when you get sleepy and how deeply you sleep. Almost every tip on this site works through one of them.
- Evidence: Strong
- Low effort
- Free
- Works: 1 week
ChronotypeYour chronotype is how early or late your body clock runs. It's partly genetic and changes with age, but light can move it by an hour or two.
- Evidence: Some
- Low effort
- Free
- Works: 1–3 weeks
Consistent wake timeGet up at the same time every day, weekends included. It anchors your body clock and makes falling asleep easier.
- Evidence: Some
- Medium effort
- Free
- Works: 1–2 weeks
Jet lagJet lag is your body clock running on home time after you fly. Timed light, a shifted sleep schedule and, where allowed, melatonin can cut it short.
- Evidence: Some
- Medium effort
- Low cost
- Works: 2–7 days
MelatoninMelatonin is better at shifting your body clock than at knocking you out. For sleep onset it saves about 7 minutes on average. Low doses work; labels are often wrong.
- Evidence: Some
- Low effort
- Low cost
- Works: 1–3 days for timing shifts
Morning lightGet outside in daylight soon after you wake up. It sets your body clock earlier, so you get sleepy at a sensible time.
- Evidence: Some
- Low effort
- Free
- Works: 1–2 weeks
Social jet lagSocial jet lag is the gap between when you sleep on workdays and on days off. Shrink it by keeping your wake time steady and getting morning light.
- Evidence: Some
- Medium effort
- Free
- Works: 1–2 weeks