Issue #12: Did You Do This When You Woke Up Today?
Good morning. It’s Tuesday, Aug 30th. We've got another Thrive25 family birthday today! Max's youngest turns 3 today...only 15 more years at home. But he's not counting, he's a totally present dad (just wishing the little guy didn't sleep in his bed last night).
“People who say they sleep like a baby usually don’t have one.”
Ok - so yesterday was all about the Evening Routine (Issue #11).
But getting optimal sleep for the upcoming night actually starts as soon as you get up in the morning...check it out!
The number of lux (measure of illuminance) you need to kick off your cortisol mechanism that optimizes your circadian rhythm in the morning.
Credit: National Institute of Health
Feel the Rhythm, Feel the Rhyme
Nope, it's not bobsled time...we're talking about our circadian rhythm.
Circadian rhythms are the physical, mental, and behavioral changes that follow a 24-hour cycle. It's true - our biological clocks 🕒 (and those of just about every living organism) follow the day-night cycles on earth.
Actually, we have hundreds of clocks in our body - our brain, heart, gut, even our pancreas all have their own circadian rhythm (one reason we put on weight if we eat late at night - our insulin response isn't strong when our pancreas is "trying to sleep").
This is managed by our SCN (see image below) in our hypothalamus - aka Master Clock.
Specific genes are responsible to help manage our circadian rhythm, but there is actually a critical factor from the environment that really controls our internal clock...light. ☀️
When we get sunlight through our retinas, the SCN suppresses the hormone melatonin, telling our bodies it's time to be awake. When the sky goes from bright yellow to the orange sunset and eventually dark - our bodies produce melatonin, putting us to sleep.
So how can we optimize our exposure to light so that we stick with our circadian rhythm?
The Morning Routine
The short version - as soon as you get up, you want to:
Get sunlight in your eyes
Warm up your body temp
Convince your brain it's time to be awake
You may already have a morning routine; or you may have a job or kid(s) that dictate your morning - trust us, we get it! The suggestions below should be able to fit nearly any schedule, but these Tiny Habits in the morning will be HUGE for your sleep at night.
First 5-15 Minutes being Awake
Make Your Bed - 1) triggers your brain when it's time to be awake; 2) gives you the day's first accomplishment; 3) makes it more inviting to get back into bed that night. 🛏️
Move - even if you're not headed for a morning run or workout, try to immediately warm up the body - can be 25 push-ups near the bed, squats while brushing your teeth, or even jumping jacks - just get moving! 🏋🏽
Within the first 10-60 Minutes being Awake
Feel the Cold - just the opposite of what you do at night, in the morning you want to take a cold shower or plunge. We've all felt that holy s%*# moment jumping into a cold pool. This wakes us up and immediately raises our body temp - shoot for 3-5 min with an all cold shower or 45-55 degree tub. 🥶
See the Light - saved the best tip for last - this is the #1! Don't look right at it - but get outside for 5 min to get sunlight into your eyes to pump up your cortisol which will reset your circadian rhythm. *If it's cloudy you might need to spend 10+ min outside. ☀️
So get outside and look at the sun - just don't get Blinded by the Light!
Pro Tip: If you are awake before the sun rises, turn on as much artificial light in the house as possible. But indoor lights (or even sunlight through windows) aren't enough to trigger the circadian rhythm (see the Stat of the Day).
We tested indoor light vs sunlight. While apps on our phone (link to top light meter apps - we tested Lux Light Meter Pro) probably aren't 100% accurate, when we measured inside each of our homes with the lights on, we averaged between 150-300 lux. But when we went outside - whether in Chicago or Tampa - the average reading was over 30,000 lux!
Credit: Huberman Labs Podcast
Speed Read
Health & Longevity in the News
Pink Noise?: No, it's not white noise - it's pink and it might just help you sleep. Unlike white noise—which represents all the frequencies equally—the higher frequencies in pink noise are less intense and can block out background noise.
Insomniacs Rejoice…Yet Another Opinion: CNET shared a set of natural alternatives to sleep better tonight. If you are having trouble falling asleep, try these out. If you might be an insomniac (take this quick test), skip CNET and reach out to your medical professional.
We're Not That Special: Well, we are and we aren't. There's a lot we can learn about our longevity from other animals that outlive us (i.e. the tortoise). Steven N. Austad's latest book, Methuselah's Zoo: What Nature Can Teach Us about Living Longer, Healthier Lives seems spot on for Thrive25 readers! Just want the summary - here you go.
Tuesday QR (Quick Recipe)
So you might have already picked up on how much I live on nut butters.
Here's a great quick recipe when you only have a few minutes to put together a lunch that is filling, has some healthy fat, and some antioxidants - oh, and it's delicious!
Pro Tip: if you have gluten allergy/sensitivity or just want to steer clear, we recommend this brand (no affiliation) for a great tasting gluten-free tortilla option - Siete Foods.
Tuesday Bucket List
At one time, Max was writing a book and his main character fled a henchman in the mountains of Kauai's Napali Coast by jumping off a cliff in a wingsuit. Spoiler - he lives and saves the world...we all need him to finish so we see how he does it!
Not sure jumping out of planes with a wingsuit is really on our real-life bucket list, but it's fun to dream right??
Anyone into high-octane extreme sports?
Thanks for joining us today - we'll see you tomorrow, but not before you enjoy an awesome morning routine!
Check out the latest workout videos on our YouTube channel
Got feedback? Tell us what you think at team@thrive25.com
Want this direct to your inbox? Sign up here
Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
Sign up for free:
The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.