Episode 12: Reduce Stress by Living in Sync with Your Circadian Rhythms

Summary In this episode of the Worthy to Lead podcast, host Kristiana Corona speaks with author and science journalist Lynne Peeples about her book on circadian rhythms. They explore the importance of understanding and optimizing our internal clocks for better health and productivity. Lynne explains how circadian rhythms affect various bodily functions, the significance of light exposure, and practical strategies for managing jet lag and improving sleep. The conversation also delves into chronotypes, power hours, and the impact of modern lifestyles on our natural rhythms, providing listeners with actionable insights to enhance their well-being. Chapters 00:00 - Introduction to Circadian Rhythms02:47 - Understanding Circadian Rhythms05:42 - The Impact of Circadian Rhythms on Health08:38 - Personal Journey and Research Adventures11:34 - Chronotypes and Power Hours14:38 - Jet Lag and Travel Strategies28:45 - Harnessing Light for Performance34:33 - The Impact of Indoor Lighting on Circadian Rhythms40:12 - The Role of Darkness in Sleep Quality45:59 - Practical Tips for Optimizing Light Exposure51:52 - Resources and Tools for Circadian Health Resources mentioned in the episode: Lynne's website (with links to her new book "The Inner Clock: Living in Sync with Our Circadian Rhythms", media appearances, social media channels, etc): https://www.lynnepeeples.com  Center for Environmental Therapeutics - scientist-approved products to support circadian rhythms: https://cet.org/  Munich Chronotype Questionaire: https://www.med.upenn.edu/cbti/assets/user-content/documents/Munich%20Chronotype%20Questionnaire%20(MCTQ).pdf Rise App - sleep debt and energy tracker: https://www.risescience.com/  Lynne's best practices for sleep hygiene - Follow the "3 C's": Contrast, Constrict, Consistency. 1) Contrast light between day and night. Daytime = sunlight or blue/white light, Nighttime = darkness or red/amber light. Contrast temperature also - cooler at night is better; 2) Constrict calories 3 hours before bed, try to keep eating and drinking to within a 10 hour window. Constrict coffee to the morning only to limit sleep disruption;3) Consist schedule for wake / sleep times, exercise and eating times will regulate your circadian clocks and help them synchronize bodily functions.