The Proof with Simon Hill 6 lifestyle habits that will improve your health | Satchin Panda, PhD
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Oct 16, 2023 
Circadian biology expert Dr Satchin Panda shares six essential tips for nurturing our circadian rhythm. Topics include sleep optimization, the relationship between caffeine and sleep, melatonin supplementation, compensating for lost sleep, the link between sleep deprivation and body fat accumulation, time-restricted eating, determining the best time of day to exercise, and the importance of avoiding food and bright lights before sleep.
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Sleep Optimization
- Establish a consistent bedtime to regulate your circadian rhythm.
- Aim for 6.5 to 7.5 hours of sleep as an adult.
Night Owls vs. Genes
- Few people have genes for extreme sleep/wake times.
- Most "night owls" are made, not born, influenced by lifestyle.
Caffeine and Sleep
- Limit caffeine intake to before 1 or 2 p.m. for optimal sleep.
- Caffeine increases alertness through pathways independent of melatonin.