Dr. Samer Hattar

How much stress, how much light you get from there also can highly impact sleep.

So even if you have a good circadian and homeostatic drive, if you're getting light at the wrong time of the day or if you're being stressed and thinking, then your sleep is going to suffer.

So you have to think of the three together to have a beautiful sleep-wake cycle.

So now that I've told you about all these interactions between the different inputs to the circadian clock,

Just you think about it as an engineer, what would be the best thing?

The best thing is to know when your food times happen in the day, when should you get light, and when is your circadian clock in your system?

So if you eat at very specific times of the day, that's another signal that is telling your body, your clock, you're in a certain time of the day.

So if you're having lunch at the correct time every day and you're getting bright light, now you have two systems that are informing your clock.

your clock is gonna be better.

So regular mealtimes.

Regular mealtimes that fit your circadian clock.

And in fact, if you do that, when I started doing this, and it helped me lose weight, is that I'm exposing myself to the right amount of light-dark cycle.

I'm eating at regular time.

It is amazing.

You will be not hungry, let's say you eat at noon.

You will not feel any hunger at 11.45, and then all of a sudden, the hunger subsides.

This is clearly not an energy issue because it could not be that drastic.

If that's the time.

And it depends if you also do multiple meals.

Remember, three meals, that's a decision that somebody came up with.