What to do?
And When?
Our body must receive signals at specific times to resynchronize.
What are these signals? More or less light, temperature, activity, food... All these signals must be received at times that correspond to our chronotype, ie our tendency to be rather morning or evening.
Signals
Light
To expose or not
Light is the body's major synchronizer.
Light influences the secretion of melatonin, the hormone that allows us to sleep. For example, exposing yourself to the light at the end of the day delays this secretion and therefore sleep.
Food
Proteins and carbohydrates
Protein meals are awakening meals, meals with a lot of carbohydrates will make you want to sleep....
Choose protein meals for breakfast and lunch at the time of your arrival.
Physical exercise
Accompanied by exposure to light
Physical exercise causes changes in our biological clock. Training in the morning advances the biological clock, training in the evening delays it.
Think enduring exercise, such as walking, running, cycling or swimming
Temperature
Promotes or not sleep
Naturally, body temperature drops before falling asleep and conversely rises when waking up.
So, to promote sleep, take a fresh shower and to wake up, prefer a hot bath!
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