Sleep 13 - Action - On waking, go to a window and spend 15 mins looking up towards the sky.

Written By Andy Cropper

(Of special not: do not look anywhere towards the sun as you WILL damage your eyes)

Get into a habit -
On stirring head to a bright window and take 15 minutes to not do anything else but look at what’s in front of you and if possible look up towards the sky some of the time (but not directly towards the sun. Don’t look at your phone, don’t read anything, just spend 15 minutes looking around in natural daylight.

The aim here is to get the neurons in the back of your eye firing and registering it’s daylight hopefully helping to set/reset your circadian rhythm in some way.

Reference: “Effects of light on human circadian rhythms, sleep and mood” by Christine Blume, Corrado Garbazza, and Manuel Spitschan -
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/

Andy Cropper

[To fill in]

https://andy@andycropper.art
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Sleep 12 - Action - Make your bedroom as unstimulating as possible.
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Sleep 14 - Action - If you do need to sleep during the day, sleep in the brightest room of your house or garden, facing a window, looking towards the sky.