Be the Early Bird – Explore Circadian Rhythm and Sleep

Two months ago, my mornings looked nothing like they do today.

I used to wake up feeling groggy, sluggish, and already behind on my day. Some mornings, I wouldn’t even get out of bed before 9 am or 11 am.

My energy? Low. My focus? Scattered. My motivation? Pretty much nonexistent.

And the worst part? I knew something was off.

I write about sleep health often, so I understood the importance of a proper sleep cycle. I knew about circadian rhythms, early rising, and the magic of morning energy. But knowing something and living it? Two completely different things.

So, I decided to commit. For two months, I worked on resetting my circadian rhythm—going to bed early, eating lighter at night, and waking up consistently at the same time (even on weekends). At first, it was hard. My body resisted. But slowly, things started to shift.

And now? I wake up between 6:00 and 6:30 am naturally. I feel energized. My focus is sharper. My work, relationships, and even my communication have improved. It’s like I unlocked a whole new level of life—and trust me, the gain far outweighs the struggle.

So, what changed? And how can you do the same? Let’s talk about it.

Science on Circadian Rhythm

Circadian rhythm is our body’s natural 24-hour internal clock that regulates sleep, wakefulness, metabolism, and overall bodily functions. It’s influenced by external factors like light, temperature, and lifestyle choices.

For months, I struggled with my sleep cycle—waking up late, feeling sluggish throughout the day, and battling brain fog that affected my work, relationships, and overall energy levels. I knew something had to change, but the transition was difficult.

But two months of consistent effort, I can finally say—the transformation is real.

Disrupting the circadian rhythm—by sleeping late, consuming heavy meals at night, or excessive screen exposure before bed—throws our body off balance, leading to fatigue, poor focus, and even long-term health issues.

Why It Matters to Stay Synced?

On the flip side, aligning with your natural circadian rhythm brings a world of benefits.

• Consistent energy levels throughout the day
• Sharper focus and improved productivity
• Better mood and emotional stability
• Stronger immune system
• Enhanced physical recovery and fitness

Factors That Make the Rhythm Work

Our body and external environmental factors play a role in affecting sleep and circadian rhythm.

Here’s how.

Power of Circadian Rhythm Calculator

A Circadian Rhythm Calculator is a smart tool that helps you understand and optimize your biological clock. By analyzing your sleep-wake cycle, hormone fluctuations, and body temperature variations, it guides you in aligning your daily activities with your natural rhythm.

How Does It Work?

This calculator works by analyzing key aspects of your body’s internal clock.

• Sleep-Wake Cycle – Determines your ideal bedtime and wake-up time.
• Hormonal Fluctuations – Tracks melatonin (sleep hormone) and cortisol (alertness hormone) levels.
• Body Temperature Changes – Maps out how metabolism and energy levels shift throughout the day.

Should You Use It?

Using a Circadian Rhythm Calculator can help you,

• Identify Peak Alertness and Sleepiness – Know when you’re naturally most productive.
• Personalize Your Schedule – Set the best times for work, exercise, and meals.
• Improve Sleep Quality – Wake up refreshed instead of groggy.
• Boost Energy & Focus – Reduce fatigue and increase productivity.
• Enhance Overall Health – Aligning with your natural rhythm supports metabolism, digestion, and mental clarity.

Who Benefits?

• Office Workers – Maximize productivity by working during peak alertness hours.
• Students – Plan study sessions when the brain is most active.
• Athletes – Optimize training and recovery based on energy fluctuations.
• Shift Workers – Adjust sleep schedules for better rest and performance.

Circadian Rhythm Disruptors | What Throws Your Body Clock Off Track?

Your circadian rhythm is finely tuned to maintain your sleep-wake cycle, energy levels, and overall well-being. However, several factors can throw this delicate balance off course.

Here’s what you need to watch out for.

1. Light Disruption

Why it Matters?

Your circadian clock is highly sensitive to light, especially two hours before bedtime. Exposure to bright artificial lights—especially blue light from screens—can delay sleep onset and push your natural bedtime later.

How It Disrupts Your Rhythm?

• Late-Night Screen Use – Phones, laptops, and TVs emit blue light that suppresses melatonin, your sleep hormone.
• Bright Indoor Lighting at Night – Overhead lights and LEDs can confuse your internal clock.
• Early Morning Bright Light – Exposure too early can cause you to wake up before your body is ready.

2. The Color of Light| Not All Light Affects You the Same Way

Blue vs. Warm Light

• Blue & White Light (from screens, LED bulbs) – Leads to sleep disruption
• Warm & Red Light (from candles, dim lamps) – Less disruptive, promotes relaxation

Tip – Use warm, dim lighting in the evening and switch screens to “night mode” to reduce blue light exposure.

3. Poor Sleep Habits

Erratic Schedules

• Going to bed and waking up at different times every day confuses your body clock.
• Late-night activities like binge-watching TV or working on deadlines delay sleep.
• Caffeine and heavy meals before bed stimulate the body when it should be winding down.

Fix It – Stick to a consistent sleep schedule and establish a relaxing nighttime routine.

4. Shift Work | Why It’s Tough?

Your body naturally aligns with daylight and darkness, so working night shifts or rotating shifts confuses your internal clock.

Consequences – Increased risk of insomnia, fatigue, mood disorders, and long-term health issues like metabolic imbalances.

What Can Help?

• Use bright light therapy during night shifts and block out sunlight in the morning.
• Stick to a regular sleep schedule, even on days off.

5. Underlying Sleep Disorders & Health Conditions

• Delayed Sleep Phase Syndrome (DSPS) – Sleep is naturally delayed by 2+ hours.
• Advanced Sleep Phase Syndrome (ASPS) – Sleep occurs much earlier than usual.
• Irregular Sleep-Wake Disorder – No fixed sleep pattern, common in shift workers.
• Non-24-Hour Sleep-Wake Disorder – The sleep cycle shifts later each day, common in blind individuals.

How to Fix It – If you suspect a sleep disorder, consult a specialist for light therapy, melatonin treatment, or behavioral adjustments.

6. Travel & Jet Lag

Why Does Jet Lag Happen?

Your circadian rhythm is tuned to your home time zone. When you fly across multiple time zones, your body clock lags behind, causing fatigue, insomnia, and brain fog.

How Long Does It Take to Adjust?

• Your body adjusts at a rate of about 1 hour per time zone crossed.
• Flying east is harder (shorter days), while flying west is easier (longer days).

How to Reset Your Clock Faster?

• Get sunlight in the morning to help shift your rhythm to the new time zone.
• Avoid naps that are too long—short 20-minute naps can help combat fatigue.
• Stay hydrated and eat light to ease digestion issues caused by time shifts.

7. Daylight Saving Time

Even shifting the clock by one hour (springing forward or falling back) can throw off your rhythm. It may take a few days to adjust fully.

Sleep Advice – Circadian rhythm disruptions are common, but small lifestyle changes—like managing light exposure, keeping a consistent schedule, and prioritizing good sleep hygiene—can help you stay in sync and feel your best.

Circadian Rhythm | Different Age Groups

Your Body Clock Evolves

Your circadian rhythm changes throughout life, influencing sleep patterns, energy levels, and overall health.

Here’s how it varies across different age groups.

Table – How Circadian Rhythms Evolve Across Different Age Groups

Are You an ‘Early Bird’ or a ‘Night Owl’

Find Your Sleep Chronotype!

Your chronotype is your body’s natural rhythm that determines when you feel most awake and when you struggle to stay alert. While some people thrive in the morning, others find their energy peaks at night.

Understanding your chronotype can help you optimize your productivity, sleep, and daily routines.

Why Understanding Your Chronotype Matters

Aligning your daily tasks with your natural energy peaks can improve.

• Productivity
• Sleep quality
• Mental well-being
• Overall health

So, are you an early riser, a night owl, or somewhere in between?

Table – Find Your Match From the Three Main Chronotypes

Circadian Rhythm and Sleep Disorders

Our circadian rhythm acts as an internal clock, regulating sleep-wake cycles.

However, disruptions due to genetics, lifestyle, or external factors can lead to sleep disorders, affecting overall health and daily functioning.

1. Insomnia Disorders

a) Chronic Insomnia

Difficulty falling asleep, staying asleep, or waking up too early and not being able to return to sleep.

• Causes – Stress, anxiety, depression, poor sleep habits, medications, or medical conditions.
• Symptoms – Fatigue, irritability, difficulty concentrating, poor memory, mood disturbances.
• Treatment – Cognitive Behavioral Therapy for Insomnia (CBT-I), sleep hygiene improvements, medication if necessary.

b) Short Term (Acute) Insomnia

Temporary sleep difficulty lasting a few days or weeks.

• Causes – Stressful life events, illness, jet lag, or shift work.
• Treatment – Relaxation techniques, melatonin supplements, improved sleep habits.

2. Circadian Rhythm Sleep Disorders

a) Delayed Sleep Phase Syndrome (DSPS)

A person’s sleep schedule is shifted later than normal, making it difficult to wake up early.

• Who It Affects – Teens and young adults.
• Symptoms – Difficulty falling asleep before 2-3 AM, trouble waking up for school/work, excessive daytime sleepiness.
• Treatment – Bright light therapy in the morning, gradual schedule adjustments, melatonin at night.

b) Advanced Sleep Phase Syndrome (ASPS)

An early shift in sleep patterns—people feel sleepy very early in the evening and wake up too early in the morning.

• Who It Affects – Older adults.
• Symptoms – Sleepiness around 6-8 PM, waking up at 3-5 AM.
• Treatment – Bright light exposure in the evening, behavioral adjustments.

c) Shift Work Sleep Disorder (SWSD)

Sleep disruption caused by working night shifts or rotating shifts.

• Symptoms – Insomnia, daytime sleepiness, difficulty concentrating, mood swings.
• Treatment – Dark sleep environment, scheduled naps, bright light therapy, and adjusting sleep cycles gradually.

d) Jet Lag Disorder

Temporary sleep disturbance due to rapid travel across multiple time zones.

• Symptoms – Fatigue, difficulty sleeping, digestive problems, irritability.
• Treatment – Gradual sleep adjustment before travel, bright light exposure, melatonin supplements.

e) Irregular Sleep-Wake Rhythm Disorder

A disorganized sleep pattern with no consistent bedtime or wake-up time.

• Who It Affects – Elderly individuals, people with neurodegenerative diseases like Alzheimer’s.
• Symptoms – Sleeping at unpredictable times throughout the day and night, difficulty maintaining a routine.
• Treatment – Scheduled sleeping times, light exposure therapy, behavioral therapy.

3. Sleep-Related Breathing Disorders

a) Obstructive Sleep Apnea (OSA)

The airway repeatedly collapses or becomes blocked during sleep, leading to brief pauses in breathing.

• Symptoms – Loud snoring, choking/gasping during sleep, excessive daytime sleepiness.
• Risk Factors – Obesity, family history, smoking, large neck circumference.
• Treatment – CPAP (Continuous Positive Airway Pressure) therapy, weight management, surgery (in severe cases).

b) Central Sleep Apnea (CSA)

The brain fails to send proper signals to control breathing during sleep.

• Causes – Neurological conditions, heart failure, stroke.
• Symptoms – Frequent awakenings, difficulty staying asleep, shortness of breath.
• Treatment – CPAP therapy, medication, treating underlying conditions.

4. Hypersomnia (Excessive Sleepiness Disorders)

a) Narcolepsy

A neurological disorder characterized by excessive daytime sleepiness and sudden sleep attacks.

Symptoms

1. Excessive Daytime Sleepiness (EDS) – Feeling uncontrollably sleepy during the day.
2. Cataplexy – Sudden muscle weakness triggered by emotions.
3. Hallucinations – Vivid, dream-like images when falling asleep or waking up.
4. Sleep Paralysis – Temporary inability to move or speak when waking up.

Treatment – Stimulant medications, lifestyle adjustments, scheduled naps.

b) Idiopathic Hypersomnia

Chronic excessive sleepiness without an identifiable cause.

• Symptoms – Prolonged nighttime sleep (10+ hours), difficulty waking up, extreme drowsiness.
• Treatment – Stimulant medications, sleep hygiene improvements.

5. Parasomnias (Abnormal Sleep Behaviors)

a) Sleepwalking (Somnambulism)

Engaging in activities like walking, talking, or even eating while still asleep.

• Who It Affects – Children more than adults.
• Triggers – Stress, sleep deprivation, certain medications.
• Treatment – Ensuring a safe sleep environment, stress management, improving sleep habits.

b) Night Terrors

Sudden episodes of intense fear, screaming, or flailing during deep sleep.

• Who It Affects – Common in children
• Symptoms – Rapid heartbeat, confusion upon waking, difficulty recalling the episode.
• Treatment – Stress reduction, consistent bedtime routines, therapy if severe.

c) Sleep Talking (Somniloquy)

Talking during sleep without being aware of it.

• Who It Affects – Anyone, but more common in children.
• Triggers – Stress, sleep deprivation, fever.
• Treatment – Typically doesn’t require treatment unless disruptive.

d) Sleep Bruxism (Teeth Grinding)

Grinding or clenching teeth during sleep, which can lead to jaw pain and dental issues.

• Causes – Stress, anxiety, misaligned teeth, genetics.
• Treatment – Mouthguards, stress management, cognitive behavioral therapy (CBT).

e) REM Sleep Behavior Disorder (RBD)

Acting out dreams physically during REM sleep due to the failure of muscle paralysis.

• Who It Affects – More common in older adults, often linked to neurodegenerative diseases.
• Symptoms – Kicking, punching, yelling, or other movements during dreams.
• Treatment – Medications like clonazepam, creating a safe sleep environment.

6. Restless Legs Syndrome (RLS) & Periodic Limb Movement Disorder (PLMD)

a) Restless Legs Syndrome (RLS)

A strong urge to move the legs, often due to uncomfortable sensations.

• Symptoms – Worsens at night, improves with movement, disrupts sleep.
• Causes – Iron deficiency, pregnancy, kidney disease, genetics.
• Treatment – Iron supplements (if deficient), medications, lifestyle changes.

b) Periodic Limb Movement Disorder (PLMD)

Involuntary leg movements during sleep, causing sleep disruption.

• Symptoms – Jerky leg movements every 20-40 seconds, daytime fatigue.
• Treatment – Medication, improving sleep hygiene, addressing underlying health conditions.

How Can Circadian Rhythm Affect Your Health?

Maintaining a healthy circadian rhythm is essential for overall well-being. When this internal clock is disrupted, it can lead to both long-term and short-term health consequences, affecting various bodily functions.

I. Long-term Health Implications

• Organ Function

A disrupted circadian rhythm can negatively impact vital organ functions, increasing the risk of chronic health conditions.

• Cardiovascular System

Studies suggest that irregular sleep patterns may contribute to high blood pressure, increased heart rate variability, and a higher risk of cardiovascular diseases such as heart attacks and strokes.

• Metabolism

Circadian rhythm plays a crucial role in regulating metabolism. Disruptions can lead to weight gain, obesity, and a higher likelihood of developing type 2 diabetes due to insulin resistance.

• Gastrointestinal System

Poor sleep-wake cycles can interfere with digestion, causing acid reflux, bloating, or irregular bowel movements. Over time, this can lead to more severe digestive disorders.

• Skin Health

Your body’s natural repair and rejuvenation processes occur during sleep. Disruptions to your circadian rhythm may slow down skin regeneration, leading to premature aging, increased acne, and other skin conditions.

• Susceptibility to Diseases

People with chronic circadian rhythm misalignment are more vulnerable to conditions such as obesity, diabetes, depression, and anxiety, highlighting the broader impact on long-term health.

II. Short-term Health Consequences

• Unconsciousness and Fatigue

Poor sleep quality due to circadian rhythm disturbances leads to persistent exhaustion, difficulty staying alert, and an overall lack of energy throughout the day.

• Delayed Wound Healing

The body’s ability to heal is tied to the circadian cycle. Sleep deprivation can slow down recovery from injuries, surgeries, or even minor wounds.

• Hormonal Cycle Impact

Circadian misalignment can affect hormone production, leading to imbalances that may impact reproductive health, mood stability, and metabolism.

• Digestive and Bowel Issues

Short-term disruptions can result in irregular digestion, bloating, constipation, or diarrhea, affecting overall gut health.

• Body Temperature Shifts

A disrupted circadian rhythm can cause fluctuations in body temperature, leading to discomfort, night sweats, or chills at unexpected times.

• Memory Issues

Short-term circadian disruptions can affect brain function, leading to problems with memory retention, focus, and cognitive performance.

Mood Swings and Sleep Cycle

The intricate dance of the circadian rhythm not only regulates sleep-wake cycles but also significantly influences mood. Disruptions to this internal clock can lead to various mood disorders, including depression, anxiety, bipolar disorder, and Seasonal Affective Disorder (SAD).

Here’s an exploration of the interplay between circadian rhythm and mood:

1. Depression and Circadian Rhythm

• Night-Shift Workers – Studies on shift workers, whose sleep periods are out of sync with their circadian rhythm, reveal an increased prevalence of depression. A meta-analysis showed that night-shift workers are 40% more likely to develop depression than their daytime counterparts.
• Depression Symptoms – Individuals with depression often experience changes in sleep patterns, hormone rhythms, and body temperature rhythms. The severity of depression symptoms may have a circadian rhythm, with some people experiencing more severe symptoms in the morning.
• Treatment Implications – Successful treatments for depression, such as bright light therapy, wake therapy, and interpersonal and social rhythm therapy, directly impact circadian rhythms. The alignment of circadian and sleep cycles correlates with the effectiveness of depression treatments.

2. Anxiety

• Shift Work Disorder – Misalignment of the circadian rhythm in shift workers can provoke anxiety. Nurses with shift work disorder often exhibit increased anxiety scores on questionnaires.
• Jet Lag – Travel-induced circadian misalignment in jet lag can lead to elevated anxiety and depression scores. Changes in the external environment’s time disrupt sleep, resulting in distress and impaired daily functioning.

3. Seasonal Affective Disorder (SAD)

• Winter Depression – SAD, characterized by depressive symptoms during winter months, is linked to changes in circadian rhythms due to seasonal variations in daylight length.
• Light Therapy – People with SAD find relief using artificial morning light to realign their circadian rhythm with the sleep-wake cycle, emphasizing the role of light in managing seasonal mood changes.

The intricate relationship between circadian rhythm and mood underscores the profound impact of sleep-wake cycles on mental well-being. Recognizing the connections between circadian disruptions and mood disorders opens avenues for targeted interventions, incorporating treatments that directly influence the internal clock.

Addressing circadian rhythm disturbances becomes not only essential for sleep health but also crucial for promoting optimal mood and mental wellness.

When to Consult Your Doctor?

Circadian rhythm variations are a natural part of life, but when sleep disturbances persist over an extended period, they may signal an underlying issue that requires medical attention. If you experience any of the following problems consistently, it is advisable to consult a healthcare professional.

Signs That Indicate a Need for Medical Consultation

• Inadequate Sleep

If you struggle to get enough sleep every night and experience chronic sleep deprivation, it could indicate an underlying circadian rhythm disruption.

• Difficulty Falling Asleep

So, you’re facing difficulty in falling asleep, despite maintaining a consistent bedtime routine, your sleep cycle may be misaligned.

• Fragmented Sleep Patterns

Frequently waking up multiple times during the night can lead to poor sleep quality and daytime exhaustion.

• Trouble Waking Up

If you struggle to wake up, even after seemingly adequate sleep, and feel persistently groggy or exhausted, your body’s internal clock may be out of sync.

• Excessive Daytime Fatigue

Feeling tired and sluggish throughout the day, despite getting sufficient hours of sleep, may suggest an imbalance in your sleep-wake cycle.

When to Seek Professional Guidance?

If these sleep issues persist for weeks or months, significantly affecting your daily life, it is essential to seek professional advice. A doctor or sleep specialist can,

• Evaluate potential underlying causes (such as insomnia, circadian rhythm sleep disorders, or other medical conditions).
• Recommend behavioral, lifestyle, or medical interventions to improve sleep patterns.
• Suggest sleep studies or other diagnostic tools to identify disruptions in your circadian rhythm.

Why Is Consultation Essential?

Early intervention can prevent long-term health issues such as cardiovascular problems, metabolic disorders, and mental health concerns. Consulting a doctor ensures a personalized treatment plan tailored to your sleep health, helping you achieve better sleep quality and overall well-being.

Remember, your doctor is a valuable resource in addressing persistent sleep disturbances, guiding you toward a healthier and more restful sleep-wake cycle.

My Personal Journey | Small Steps, Big Wins

Fixing my sleep schedule didn’t happen overnight. It took time, patience, and micro-adjustments to my daily routine. But as I stayed consistent, the changes started to feel effortless, and the rewards? Absolutely worth it.

Here’s what worked for me.

1. Sleeping and Waking Up at the Same Time Daily

I set a strict bedtime between 9:00 pm and 10:00 pm, with a wake-up goal of 5:00 am to 6:00 am—no excuses. Even on weekends.

At first, my body resisted. I’d feel restless at night and tempted to sleep in. But after a few weeks of pushing through, my body started adjusting.

I no longer needed an alarm—I just woke up naturally, refreshed and ready to go. That’s the power of a well-trained circadian rhythm.

2. Eating Lighter Meals at Night

I used to love those late-night, heavy dinners—spicy food, carbs, even an occasional dessert binge. But I soon realized that heavy meals close to bedtime wrecked my sleep. I’d wake up feeling sluggish, bloated, and out of sync.

So, I made a switch: lighter, protein-rich dinners with a focus on digestion-friendly foods. Instead of feeling weighed down in the morning, I now wake up feeling light, refreshed, and ready to take on the day.

3. Avoiding Late-Day Caffeine

I love my cutting chai, but I had to get mindful about my caffeine intake. I used to sip on tea or coffee well into the evening, thinking it didn’t affect me. Turns out, even a small caffeine boost in the afternoon was delaying my sleep onset. Now, I make it a rule to avoid caffeine after 2 pm, opting for herbal teas like chamomile or lavender instead. They help me wind down, relax, and actually feel ready for sleep.

4. Strategic Napping

Naps can be a double-edged sword. Done right, they refresh you; done wrong, they totally mess up your sleep cycle. I used to nap late in the evening, which made it harder to fall asleep at night. Now, I stick to short power naps (20-30 minutes) in the early afternoon—never after 3 PM. This way, I get a boost of energy without disrupting my nighttime sleep.

5. Morning Sunlight Exposure

One of the most underrated sleep hacks? Morning sunlight.

Within 30 minutes of waking up, I step outside—whether it’s for a short walk, sipping my chai/coffee on the balcony, or just standing in the sunlight for a few minutes. This simple act helps reset my internal clock and signals to my body,

Hey, it’s morning! Time to be awake and alert!

And the best part? It actually works. I noticed a significant boost in my energy and mood—even before my first sip of coffee.

6. Engaging in Calming Activities Before Bed

Unwinding before bed is so important. I used to scroll through my phone till I dozed off, but now I have a bedtime ritual.

• Deep breathing (10 minutes) – Helps activate circulation to the brain and stimulates nerve relaxation.
• A warm bath or shower – Releases tension and preps my body for rest.
• Reading a book I enjoy – No screens, no stress—just a good story.
• Herbal tea—Chamomile or lavender tea makes for a perfect nighttime sip.

These small habits create a sense of calmness that gently nudges me into a restful state.

7. Limiting Screen Time Before Bed

This was a tough one. I was so used to scrolling through my phone at night, checking emails, or watching one more episode on Netflix (which, let’s be honest, turned into three). But I learned that blue light from screens suppresses melatonin, making it harder to fall asleep.

So, I set a rule,

• No screens at least an hour before bed.

Instead, I replaced the habit with reading a book, meditating, or journaling—all of which helped me wind down and actually fall asleep faster.

8. Investing in a Sleep Mattress That Supports My Body

I never realized how much my mattress was affecting my sleep until I switched to a cozy yet firm mattress—one that cradles my pressure points and alleviates aches.

Waking up without stiffness or body pain has been a positive change for my mornings.

Recommendation – If there’s one investment that pays off every single night, it’s a quality sleep mattress!

Smart Take

Why do some people wake up with the sun while others hit their stride at midnight?

That’s our circadian rhythm at work—your body’s internal clock that controls when you feel awake, tired, and everything in between. When this rhythm gets off (thanks to late-night scrolling, shift work, or travel), it can lead to sleep disorders, energy crashes, and even long-term health risks like heart disease and obesity.

The good news? Your chronotype isn’t set in stone and can be altered!

With simple tweaks—like adjusting your sleep schedule or investing in quality mattresses and bedding —you can align your rhythm for better sleep and energy.

But if you’re constantly feeling burnt out/fatigued or struggling to fall asleep, it might be best to check in with a healthcare professional.

Sleep well, live fully—energize your days, enrich your life!

Disclaimer

The information provided in this content is for general awareness and educational purposes only. It is not intended to diagnose, treat, or cure any sleep disorders or health conditions and is not a substitute for professional medical advice, diagnosis, or treatment.

While the recommendations aim to promote better sleep health, individual circumstances vary, requiring personalized adjustments under the guidance of a healthcare professional.