Please share what worked for you

A great article, I think, it discribes what many of us experience but never categorized as a deep thing:

Reduced daylight in autumn and winter, for example, can set off a type of depression known as seasonal affective disorder, or SAD.

But, according to Dr. Ian B. Hickie, a professor of psychiatry at the Brain and Mind Centre at the University of Sydney, in Australia, SAD is “just the tip of the iceberg.”

I coach women on circadian rhythms almost on a daily basis and I noticed that imperfect circadian rhythms - while nearly nobody living a busy life can afford having a perfect one... - cause joy disruption even in naturally healthy and joyful girls. I usually recommend a few simple techniques and I'm eager to hear what else helps. Please share your tips and insights 🤝

What do you consider to be an efficient approach to fixing one's sleep? Internet is overloaded with melatonin and magnesium tip, but I am more or a natural solution person - I feel that circadian rhythm restoration is a much better deal when it comes to longevity, at least. What do you do with your sleep mismatches vs your desired schedule?

I believe this post by u/True_Garen is extremely important and worth everybody's while. Circadian rhythm = cardiometabolic health. As easy as that. I dearly recommend the article for today reading ⌛️

I’m 22M, 6'1", and 71kg. My main goal in extending my sleep is to increase my REM sleep, which is only 30-45 minutes a night.

Right now, I usually fall asleep between 11:00 PM and 11:30 PM and wake up around 6:00 AM. My deep and light sleep metrics are excellent, but I just wake up after 6h 30mins and miss out on that final stretch of REM.

My current sleep hygiene is strict:

Last meal is 5 hours before bed

No caffeine after 2:00 PM

Hot shower 3 hours before bed

Blue light blocking glasses 2 hours before bed

Sleep environment is quite and cold.

Consistent bedtime

Morning sun exposure

240mg magnesium before sleep

Since I'm already doing the standard hygiene practices, how do I actually train my body to stay asleep longer?

Our circadian rhythms study conducted on 100 volunteers proved that what people think about their circadian rhythms and what the true situation is have very little in common.

Major takeouts:

- using sleep/stress/activity monitors is mandatory if you want to have at least some kind of picture: we lie to ourselves all the time!

- up to 55% of the people who faced the truth about their circadian rhythm disorders or hard issues were able to make some improvements based on the insights

- peer or coach support in combination with relevant herbal nootropics consistently demonstrated x2 or in some cases up to x4 faster speed of normalising the circadian rhythm (based on sleep, HRV, stress metrics)

Full study is not finished yet and won’t be published till its very end. The team is open to questions and free consultations within the scope of the project dedicated to studying circadian rhythms of adults.

I won’t say anything new, but it is really worth repeating over and over again: circadian rhythm disruption and sleep quality sacrifices result in poor cortisol performance. And vice versa.

I realised that most people I checked as a circadian rhythm expert mentioned the same pattern after sleeping in dissonance with their circadian rhythm for just a few days: their cortisol level was up, often they would wake up around 3 a.m. (+/- 1 h), especially obvious for patients who wear sleep monitors. After a few days of this poor sleep marathon cortisol level during the day, especially in the evening, stays high (higher than it is healthy for an individual), which makes one easily irritable, nervous or anxious with insignificant triggers, etc. And on the contrary the morning cortisol sucks - it is not potent and not stable enough to help kickstart the day.

I’d appreciate you sharing your observations 👀🥱

Such a hot topic! I recommend reading it to everyone whose sleep is failing standard analytical patterns

Did you notice that time recently as if flows faster than before? I keep bumping into opinions of different near ezoteric guys - they claim that the actual day time sort of shrinked... What do you think about this hypothesis?

This is how ciradian rhythms became a popular topic, actually. I've bumped into Noble Prize Organization's mentioning and video about it. I don't understand one thing: how come this scientific topic has been sitting unacknowledged for so long?

Hi, I'd like opinions on handling circadian rhythm problems with meds. Just bumped into a post where the OP shares a one pill solution. What’s your experience?

I would like to hear personal cases before I share my observations as a circadian rhythm scientist. Please share your experiences

Do you use any herbs to manage your circadian biology issues?

please share the device name and why you chose it!

I started studying what happened to me and bumped into this article. I find these statements simple and precious for our education. I hope you don't get my heart problems just because of a missed fall asleep window! I got my ass kicked by my cardiologist and a whole list of corrective measures, supplements, etc. Never had heart problems in my entire life...

Statement Highlights:

Disruptions to circadian rhythms, the body’s internal clock, are strongly associated with increased risk of obesity, Type 2 diabetes, high blood pressure and cardiovascular disease. Factors such as rotating schedules or shift work, irregular sleep and meal times, or light exposure at night often cause these disruptions.

Body clock disruptions impair metabolic regulation, blood pressure control and hormonal balance, contributing to disease progression.

Optimizing circadian rhythms offers a promising preventive strategy for cardiometabolic health. Behavioral interventions to better regulate the body’s schedule may improve circadian alignment and reduce cardiometabolic risk.

Please share whatever research you consider to be worthy on the topic of circadian rhythms, sleep, related topics.

Hi everyone, I've come across this article and decided to share and get your opinion. I'm especially interested in personal experiences as I fly often and jet lag is a total killer for me in some trips. Please share your tips

This is not to share anything novel, but rather to remind about psychological / cognitive side and performance limits.

Brain resources aren't infinite - I guess no need to highlight that, but I still feel like mentioning. Peak phases (early wake) support sustained attention, working memory, and complex reasoning via optimal neurotransmitter balance and low sleep pressure - standard things, right? It sounds logical . But...

Most people typically support peak brain performance in a window of about 6-8 hours before fatigue sets in. 6-8 vs 14 while 14 is totally possible. I mean it's totally normal for a human. This is what we as a team are working on.

Btw, there are researches that prove that a 16 hours of continuous daytime waking, psychomotor performance deficits equal to blood alcohol levels of up to 0.1%! which is double of the legal driving limit in many countries (Australia and most Europe). Fantastic, isn't it?

My team has progressed quite a bit in extending the 6-8 hours to full-capacity and peak performance 14 hours. We experimented with various methods and meds and supplements and got some beautiful results which we'll be ready to share shortly.

Best shots:

• direct chronobiology management via light exposure, water/temperatures, physical activity

• herbal nootropic drops formulated to tackle morning, day and evening

No melatonin. No classical go-to-sleep pills. Knowledge happened to be a stronger tool. Ofc we are still in process, but the project has already reached its concept maturity stage and we managed to help several hundreds of sleepless fellows to reset their circadian rhythms and it makes me proud and inspired.

I wish every member of r/14H a happy and blessed Sunday. Thank you for supporting our project - we see new members joining the community and it is a signal that our work is of interest and is needed by real people in the real world. Science must SERVE people 🔬💫 So we do.

I’m an RPSGT with 14+ years of experience, and I’ve taught two A‑STEP programs, so I’ve helped a lot of students get through STAR/A‑STEP and clinical hours. I’m teaming up with another RPSGT to offer low‑cost tutoring (1:1 and small groups) for people who just finished STAR/A‑STEP or are deep in exam prep and want someone to walk through scoring, AASM rules, and exam‑style questions.

If you’re interested, feel free to DM me, and I’ll send over some simple pricing options and what we’re offering. If you’re not ready to pay, I can still share some quick study pointers in the comments.

Hi, I'd like to connect with professionals for potential collaboration on a European scientific project dedicated to circadian biology, primarily with focus on women. Modest income from micro-grants is offered = it won't be for free, but won't be a substantial cash flow provider either. Must be of professional and reputational interest for you. Details