Dr. Morgan Nolte

It's also let's stay alert. We need to stay alert here. Cortisol and melatonin, which is your sleepy hormone, are on a teeter totter with each other. So if cortisol is up, your melatonin cannot come up naturally. And so when we block that blue light, we help lower the cortisol production so that melatonin can naturally come up.

It's also let's stay alert. We need to stay alert here. Cortisol and melatonin, which is your sleepy hormone, are on a teeter totter with each other. So if cortisol is up, your melatonin cannot come up naturally. And so when we block that blue light, we help lower the cortisol production so that melatonin can naturally come up.

It's also let's stay alert. We need to stay alert here. Cortisol and melatonin, which is your sleepy hormone, are on a teeter totter with each other. So if cortisol is up, your melatonin cannot come up naturally. And so when we block that blue light, we help lower the cortisol production so that melatonin can naturally come up.

So if you're popping a melatonin gummy or you're taking a melatonin tablet and you're not already blocking your blue light, please do that. You need the orange or like the amber colored, like the blue light blockers, not just the yellow, not just the light tinted. You need the ones that block nearly all blue light.

So if you're popping a melatonin gummy or you're taking a melatonin tablet and you're not already blocking your blue light, please do that. You need the orange or like the amber colored, like the blue light blockers, not just the yellow, not just the light tinted. You need the ones that block nearly all blue light.

So if you're popping a melatonin gummy or you're taking a melatonin tablet and you're not already blocking your blue light, please do that. You need the orange or like the amber colored, like the blue light blockers, not just the yellow, not just the light tinted. You need the ones that block nearly all blue light.

Yes, your TV will look funny, but you will sleep deeper and you will fall asleep faster because your melatonin is naturally increasing. So a couple things, and that's so obvious. It's like, if you've had a stressful day, of course, it's harder to fall asleep. Of course, your sleep isn't that good. And that's again, because your cortisol is up. So your melatonin can't come up.

Yes, your TV will look funny, but you will sleep deeper and you will fall asleep faster because your melatonin is naturally increasing. So a couple things, and that's so obvious. It's like, if you've had a stressful day, of course, it's harder to fall asleep. Of course, your sleep isn't that good. And that's again, because your cortisol is up. So your melatonin can't come up.

Yes, your TV will look funny, but you will sleep deeper and you will fall asleep faster because your melatonin is naturally increasing. So a couple things, and that's so obvious. It's like, if you've had a stressful day, of course, it's harder to fall asleep. Of course, your sleep isn't that good. And that's again, because your cortisol is up. So your melatonin can't come up.

A couple other tips is to eat carbohydrates earlier in the day. So a higher carb meal around bedtime might impair sleep and try to stop eating around three hours before bedtime. That's going to help obviously reducing alcohol intake.

A couple other tips is to eat carbohydrates earlier in the day. So a higher carb meal around bedtime might impair sleep and try to stop eating around three hours before bedtime. That's going to help obviously reducing alcohol intake.

A couple other tips is to eat carbohydrates earlier in the day. So a higher carb meal around bedtime might impair sleep and try to stop eating around three hours before bedtime. That's going to help obviously reducing alcohol intake.

If you choose to drink, do it earlier in the day so that it has time to metabolize and it doesn't wake you up in the middle of the night from your blood sugar kind of spiking and then dropping again. Early morning sunlight is gonna be great for your circadian rhythm to help reset that internal clock. If you can get outside,

If you choose to drink, do it earlier in the day so that it has time to metabolize and it doesn't wake you up in the middle of the night from your blood sugar kind of spiking and then dropping again. Early morning sunlight is gonna be great for your circadian rhythm to help reset that internal clock. If you can get outside,

If you choose to drink, do it earlier in the day so that it has time to metabolize and it doesn't wake you up in the middle of the night from your blood sugar kind of spiking and then dropping again. Early morning sunlight is gonna be great for your circadian rhythm to help reset that internal clock. If you can get outside,

It it's so hard sometimes, but even like, I'll just pause when I take the kids to school and I'll try to look towards the East and get some natural sun in my eyes, even if that's all I get. It's a pause within about 90 minutes of the sun coming up. So all of those are some really simple tips that people can do to improve their sleep.

It it's so hard sometimes, but even like, I'll just pause when I take the kids to school and I'll try to look towards the East and get some natural sun in my eyes, even if that's all I get. It's a pause within about 90 minutes of the sun coming up. So all of those are some really simple tips that people can do to improve their sleep.

It it's so hard sometimes, but even like, I'll just pause when I take the kids to school and I'll try to look towards the East and get some natural sun in my eyes, even if that's all I get. It's a pause within about 90 minutes of the sun coming up. So all of those are some really simple tips that people can do to improve their sleep.

But cleaning up your diet will help too, like reducing the added sugar, reducing the blood sugar spikes throughout the day. That's all going to be great for your sleep. Some simple things people might not think about is an eye mask and earplugs. So we want it to be dark. We want it to be quiet and we want it to be cool. We live in a farmhouse that'll be 100 years old in 2030.

But cleaning up your diet will help too, like reducing the added sugar, reducing the blood sugar spikes throughout the day. That's all going to be great for your sleep. Some simple things people might not think about is an eye mask and earplugs. So we want it to be dark. We want it to be quiet and we want it to be cool. We live in a farmhouse that'll be 100 years old in 2030.