The Sleep Architecture 2: Your Internal Clock - Circadian Rhythm Mastery

The Sleep Architecture 2:

Your Internal Clock - Circadian Rhythm Mastery

SLEEP INSIDER: Your suprachiasmatic nucleus (SCN) contains 20,000 cellular clocks that control when you feel alert or sleepy

This master timekeeper responds primarily to light through specialized retinal cells containing melanopsin, which are most sensitive to blue light around 480nm wavelengths.

Here's what happens: • Morning light advances your circadian phase (makes you sleep earlier) • Evening light delays your phase (makes you sleep later) • Even 8 lux (a dim table lamp) can suppress melatonin production • Your melatonin typically starts rising 2-3 hours before natural bedtime

 Optimize your circadian rhythms: • Get 1000+ lux bright light within the first hour of waking

• Dim lights to under 8 lux 2-3 hours before bed

• Use blue-blocking glasses after sunset

• Keep consistent sleep/wake times, even on weekends

• Use red lights (under 3 lux) for nighttime navigation

Research shows that even 200 lux of room light suppresses melatonin onset in 99% of people, shortening melatonin duration by 90 minutes (Gooley et al., 2011, Journal of Clinical Endocrinology & Metabolism).

Relax. Sleep Smart. Thrive,

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