The Time Change is the BEST time to FIX Sleep

Morning {NAME} There’s a quote about bad habits (usually credited to Warren Buffet): "Chains of habit are too light to be felt until they are too heavy to be broken." It’s (disturbingly) true. For example, poor sleep habits. There’s no one night of poor sleep where you’ll notice your "overall health is declining" from it. Instead, the compounding health effects of poor sleep habits creep up on us through aging, cardiovascular issues, and a laundry list of other things that jump out at us when it feels too late Daylight Savings Time ending is an opportunity to reset. We’re actually right smack back at the timezone in which nature intended us to be in There is no better time than now, right after a time change, to make some adjustments. I figured I’d give you 4 tips to try to break the habit right now, and it starts with using time restricted feeding. When I say easy, I mean like 10-11 minutes a day. 1) Now is the Time to Try eTRF: I don’t need to over explain this since I have talked about it at nauseam on my channel. But it’s simple, I want you to take 3 days per week (starting tonight) and try skipping dinner. You don’t have to do it forever. I want you to do this 3x per week for about a month and you will find that it helps you reset to the new time and allow your clock genes to recalibrate a bit more. This is something that gets thrown around as pseudoscience when that could not be further from the truth. It’s one of the more concrete bodies of research right now. NOW is the time to do it. 2) Morning sunlight. When our eyes are exposed to sunlight in the morning, it entrains a cortisol-pulse (which normally patterns over a 24 hour period) to occur in the morning, making us more primed for good sleep at night. The easy thing to do: did you know that the outsized benefit of morning light exposure occurs in only 10 minutes or less of that exposure? In other words, you don’t need to go on an hour hike each morning to get the sleep-benefit of morning sunlight. Just taking a loop around the block or enjoying your morning coffee with some sunlight on your face, will make a BIG difference in optimizing your sleep at night. 3) Sleep nutrition in the evening. Something I talk about a lot. But let's keep it simple. ¼ Cup Tart Cherry Juice a couple hours before bed is worth a try (increases melatonin). 2-4tbsp Apple Cider Vinegar with Dinner helps stabilize glucose and might help you sleep more A small amount of protein like greek yogurt or cottage cheese right before bed if you’re really having trouble and are training heavily. Obviously this doesn’t apply on days that you are doing eTRF fasting. There are also lot of other interesting ingredients that can help you with sleep. Some support healthy melatonin production. Others support our body’s capacity for stress regulation. Some even support a less erratic sleep cycle while asleep.* The easy thing to do: these obscure sleep-enhancing ingredients are available in an cool, researcher blended formula called [Qualia Night]( that combines them in ideal combination with each other, for optimizing sleep-enhancement in one easy evening supplement.* When whole foods are available, by all means get your nutrition from whole foods. I would never try to push something on you to use IN PLACE of food. But this is an example of where supplements can play a great role in getting you the sleep that you need to reset during this crucial time of the year. [Qualia Night]( makes great sleep-supporting nutrition so easy.* Right now, [this link will score you up to 50% off Qualia Night and using code THOMAS at checkout gets you an additional 15% your order.]( 4) Limiting evening blue light exposure. This final one may seem like the toughest to do. It sounds generic to say "limit blue light." I am guilt of not cutting out blue light most nights. The easy thing to do: take just a couple minutes, and lower the brightness on your digital devices. Instead of having them blaringly bright for the 5% of the time you’re trying to stare at them in full sunlight for some reason, try setting them for the 95% of time you’re viewing them in indoor light or in shade. Eliminating use of digital devices in the late evening is best, but if you’re struggling with that big step, at least take the initial step of mellowing screen brightness. So let’s total up the time commitment I’m asking from you daily. eTRF Planning: Do it Once by planning your meals/schedule, then AFTER that it actually saves you time, hehe. Morning sunlight: 10 minutes Taking [Qualia Night]( in the evenings: 1 minute*†Lowering screen brightness: no time once adjusted. Total daily commitment: 11 minutes. Don’t put the cart before the horse. Before you worry about getting in the best shape or optimizing your brain and longevity, focus on easy habits that are the catalyst for success in other areas. Personally, I am a total lame-o without sleep. You can probably tell some videos that I film when I didn’t sleep well… See you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States