Dr. Matthew B. (Matt) (likely the presenter) - Unknown

So part of what melatonin is doing, besides making you sleepy, is it's lowering your core body temperature.

And this is part of the circadian rhythm.

It's important for good sleep.

And so you want to make sure you're not sleeping in a really hot room.

And there's many ways that you can obviously maintain your bedroom temperature.

Optimizing meal timing is also important.

So in addition to the importance of avoiding eating three hours before your bedtime because of melatonin production, it also improves your sleep.

So this has actually been some work by Dr. Sachin Panda at the Salk Institute as well.

He's identified from large studies that he's done that people that stop eating at least three hours before their bedtime sleep better.

And that's also partially because

You're not digesting.

Digesting is an energy-consuming process that's happening while you sleep.

So it makes sense that it would also disrupt sleep somewhat.

Regular exercise.

So again, these are all tied together.

So the exercise is also a very powerful zeitgeber.

So just routine exercise is also really important for resetting the circadian rhythm and helping you just get on that rhythm and go to bed at a normal time.

And then monitoring caffeine intake.

shifts the circadian clock by 45 minutes.

So if you're drinking a cup of coffee, that's 45 minutes of a circadian shift.