1.   A GOOD START

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper” – This old adage definitely stands up to the test of research. Get the majority of your energy intake in the first part of the day and a light dinner as early as possible.

2.    AN OPTIMUM SCHEDULE

Be adventurous. Experience Time Restricting Feeding to retrain your brain and consolidate your natural circadian rhythms. Decrease the amount of food as the day goes by and avoid eating when it’s dark.

You prepare your sleep during the day. Work at removing exposures to artificial intense light, stress and intense physical activity during darkness hours and get some exposure to natural daylight every day before 3 pm.

3.    SUPPORTIVE RITUALS

“Early to bed, early to rise, makes a man healthy, wealthy and wise” – Your sleep is crucial for your overall health and hormonally follows the rhythm of natural light and night, not artificial lighting.

Obviously you live in a society that places demands on yourselves with schedules, etc., but you have choices to make. Review your bed routine.