• view bright light in on waking for beginning of sleep cycle
• dim all lights in evening for end

In series? I usually lay down first.

No, I'm doing a series on the 1st Principles of various foundational topics. Please be seriesous

I think it still applies.

It's not the brightness of the light. It's specific wavelengths (480 nm) that activate the intrinsically photosensitive retinal ganglion cells which release melanopsin to control circadian rhythm via the suprachiasmatic nucleus.

Look outside in the morning as early as possible.

If you're having trouble waking up early, drink two glasses of water right before bed. Your urge to pee will (hopefully) wake you in the morning.

Get enough exercise, preferably outdoors while the sun sets. The setting sun will tell your body what time it is. The exercise will burn off excess energy.

Drink plenty of water. Don't drink sugar or artificial sweeteners.

Avoid caffeine after sunset. Avoid large meals after sunset. Keep snacks to a minimum and very light after sunset. Get plenty of fiber. Be regular. Stomach upset will ruin your sleep.

Nuts for breakfast, not sugar. Sugar for breakfast means crash later which can lead to nap time. Naps throw off your rhythm.

Find something to do to wind down before bed that doesn't involve a screen. The light and information will stimulate you to wakefulness.

The most important thing is to establish a rhythm and stick to it, even on the weekends. Habit is a powerful force for all forms of progress... and destruction, for that matter; be mindful of that.

What's with artificial sweeteners? We started making our own iced tea and I drink about 2.5 litres of it per day, with a cloud of stevia in there. Apart from a mild laxative effect I'm not aware of any acute health or sleep risks?

Alrighty 🔱