Setting the Body's Sleep Clock credits

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Text: 'Specialized cells in the eye signal the brain' and 'The signal is sent to the master clock'
From RHR: Why Most People Are Sleep-deprived and What to do About it Dan Pardi: Yeah, so light will enter into the eye, and it affects the specialized cells that are called intrinsically photosensitive retinal ganglion cells ... those will transmit their signal back into the hypothalamus... And near that hypothalamus is this suprachiasmatic nucleus, the SCN, and that is the master clock in the brain — and the body. So this is affecting the rhythms throughout the body. ... But most potently, blue light will affect your circadian rhythms more than anything else.

Text: '30 min of daylight sets the awake mode'
From How the Cycles of Light and Darkness Affect Your Health and Wellbeing Dan Pardi: We did an experiment where if you look at a six-hour period [spent] outdoors, and you look at the total amount of anchoring effect that that amount of light outdoors has on anchoring your circadian rhythms. If you were to take every one of those hours out of the six, and you were to analyze it individually, what you find is that the first half an hour of light exposure creates about 80 percent of the anchoring effect.

Text: 'Evening light sets the sleep mode'
From How the Cycles of Light and Darkness Affect Your Health and Wellbeing Dad Pardi: In the evening, you want to change the light. You want it to be more amber toned and dimmer. What we do in my house is we turn off lights that aren’t being used. There is this program,f.lux, which is a free computer program, that will pull out the blue wavelengths.

Text: 'During sleep the brain detoxifies'
From Sleep, Daylight Anchoring, and Effects on Memory and Obesity with Dan Pardi Dad Pardi at 10.37 "One study that came out that showed that during sleep the space between neurons expands and that give room for this goopy substance to actually get out of cells and get cleared by cerebral spinal fluid, the brain goes through this power cleanse in the evening"

Text: 'At night memories are made permanent'
From Episode 36: Sleep expert on what happens when we sleep and when we don’t get enough Dan Pardi at 29.57 "It's like a 2 stage process, you learn them during the day and their stored in a temporary place and then at night you actually get those memories placed in long term memory."

Text: 'Getting great sleep puts you in different state where you are your best self.'
From Why Sleep Matters, With Dan Pardi Dad Pardi at 25.44 "Getting great sleep put you in I think a different state where you are your best self and you recognize that"

Text: '30 min of daylight anchors wake mode'
From How the Cycles of Light and Darkness Affect Your Health and Wellbeing Dan Pardi: We did an experiment where if you look at a six-hour period [spent] outdoors, and you look at the total amount of anchoring effect that that amount of light outdoors has on anchoring your circadian rhythms. If you were to take every one of those hours out of the six, and you were to analyze it individually, what you find is that the first half an hour of light exposure creates about 80 percent of the anchoring effect.

Text: 'Mimic nature before bed with amber lights'
From SNR #38: Dan Pardi – Sleep, Circadian Rhythms and the Importance of Light and Dark Dad Pardi at 52.55 "Think about the tone of light over the course of the day from outside during sunrise to noon to sunset to evening, all that just try to mimic..."

Text: 'Sleep in a dark room / eye mask'
From SNR #38: Dan Pardi – Sleep, Circadian Rhythms and the Importance of Light and Dark Dad Pardi at 35.59 "If you were were sitting in completely dark room then you would actually feel the urge to sleep sooner"

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