The best thing I got out of my 3-week vacation was the normalization of my sleep schedule. Now I easily wake up before 7 a.m. and go to bed before 10 p.m.
What did I do to restore my schedule?
You won’t believe it, but really, nothing that requires willpower.
I didn’t set my alarm clock earlier or force myself to lie in bed for hours in the evening.
I didn’t stop drinking coffee (yet).
I didn’t take sleeping pills or sedatives.
I spent most of my days actively exploring new locations or hiking. And I stayed in places where it got dark about 9 p.m. and light about 6-7 a.m.
What is the science behind this?
Our sleep pattern is not a matter of willpower or right motivation. It is ruled by circadian rhythms, generated by an internal master clock deep in the brain.
Many of our habits or experiences can distort the cycle (e.g., doomscrolling, coffee, bad dreams, stress, anxiety).
But if you start improving them all at once, you’ll drown before seeing any results.
Instead, I’ll give you 3 simple actions.
Do them and you’ll cover 80% of the problem.
- Get the right light (top priority).
Our sleep-wake patterns are genetically set and adapt to the environment.
In the environment, the main influencing factor is light.
In the morning, we need our retina to spot A LOT of bright light. This signals “morning = activity”.
In the evening, we need reduced warm-colored light and later, complete darkness. This signals “night = sleep”.
What to do – my example.
Genetically, my wake-up time is between 6:30 and 7:15 a.m. In the city where I live, the sunlight is usually spotted at about 9 a.m. If it rains, it can be dark all day. My brain won’t be able to wake me up at 6:30. It’s not laziness or bad habits, just raw science: no light – no morning.
So now I will use a special artificial light. During my vacation, I didn’t need it, and my body returned to a genetically set pattern in just 2 days.
2. Physical activity.
Physical exercises at the right time help synchronize the sleep cycle. What is the right time? Roughly, when it’s light or should be light. Up until early evening.
No physical exercises at night.
3. Time of eating.
Circadian rhythms also regulate all hormonal and metabolic processes in the body.
The anticipation of meals increases body activity and promotes the release of hormones. We don’t want this during sleeping time.
So roughly, eat in the active day phase and avoid food in the sleep phase. If not, feeding and sleeping rhythms desynchronize and negatively influence each other.
Bonus: If you regularly take any medications or supplements, make sure you take them at the right time of day.
Many of my clients have better sleep quality and energy during the day just by implementing these 3 steps:
- Organize the light
- Schedule sport
- Schedule meals
I hope this will work for you.
The source: Morin R, Forest G, and Imbeault P (2025). Circadian rhythms revealed: unraveling the genetic, physiological, and behavioral tapestry of the human biological clock and rhythms. Front. Sleep 4:1544945. Doi: 10.3389/frsle.2025.1544945
😴 How to create the right light for healthy sleep – my example.
• Genetically, my wake-up time is between 6:30 and 7:15 a.m.
• In the city where I live, the sunlight is usually spotted at about 9 a.m. If it rains, it can be dark all day.
• So, my brain won’t be able to wake me up at 6:30. Because my retina doesn’t spot enough light.
It’s not laziness or bad habits, just raw science: no light – no morning.
- So I use special artificial light.
- In the morning I light up everything I can + I use wake up light.
- Don’t run for Philips morning light, it’s expensive and still doesn’t have a perfect amount of light. Start small so you can make a difference in just 1 day.
- I use a multicolor bulb with automation via APP. It costs 15€. In the morning it creates cold bright light, in the evening I use pink, orange and red light.
- If you have seasonal affective disorder, you’d better go for more professional stuff. Pay attention to lumens (roughly – that’s amount of light).
If you want to sleep better and get up effortless and in a good mood – consider taking a consultation where we’ll find effective solutions that are right for you.