00:00 Moonlight, candlelight, and a fireplace do not reset your circadian clock at night and trick your brain into thinking that it's morning.

06:33 Moonlight, candlelight, and fire do not disrupt your circadian rhythm and can be enjoyed without affecting your sleep.

12:33 Blue light, whether from screens or other sources, can activate melanopsin retinal cells and disrupt the circadian clock, but it is not the only stimulus that can trigger these cells.

18:42 The amount of light you are exposed to, whether it's from the sun or artificial sources, can have different effects on your circadian clock and biological processes depending on the time of day.

24:57 The duration of the melatonin signal in our bodies is influenced by the length of daylight, and longer melatonin signals are associated with decreased mood, reproduction, metabolism, and turnover rates of skin and hair cells.

31:43 Exercise can be categorized into cardiovascular and resistance exercise, and while there is individual variability, studies suggest that cardiovascular exercise is best done in the morning and weight training is best done in the afternoon, with optimal performance and reduced injury occurring 30 minutes after waking, three hours after waking, and 11 hours after waking.

38:11 Cueing the subconscious brain during sleep with specific stimuli, such as an odor or tone, can enhance learning and retention of information.

44:47 Cueing the subconscious brain during sleep with different sensory stimuli, such as odor, auditory tone, or tactile stimulation, can enhance learning and retention of information.

51:09 Hypnosis engages neuroplasticity by combining the alert focused wakeful state with the deep rest state, maximizing learning and non-sleep deep rest, but it's more about modulating circuits that underlie state rather than specific information.

57:46 Apigenin and passion flower are supplements that increase GABA activity, which can help promote sleepiness and improve sleep quality.

01:04:12 Temperature plays a crucial role in sleep, wakefulness, and circadian rhythms, with our body temperature being lowest around 4 a.m. and peaking between 4 p.m. and 6 p.m., and entrainment to external cues such as light and exercise is necessary for maintaining this temperature rhythm.

01:10:54 Temperature and circadian rhythm are closely linked, with temperature acting as the effector of the circadian rhythm, and changes in temperature, such as through exercise or cold exposure, can significantly shift the circadian rhythm and impact wake-up time and metabolism.

01:16:54 Cold exposure can be used for stress inoculation and to raise stress tolerance by suppressing the activation of the sympathetic nervous system, while shivering during cold exposure can activate brown fat thermogenesis and increase metabolism for fat loss.

01:23:44 The volume and content of food we eat can impact our wakefulness and sleepiness, with fasting states associated with more alertness and fed states associated with more relaxation and sleepiness, while different types of foods can bias different neuromodulators and affect our waking or sleepiness, and the volume of food in the gut can also correlate with wakefulness or drive the calming response.

01:30:09 Tracking behaviors such as waking time, sunlight exposure, exercise, meal times, and non-sleep deep-rest protocols can help identify patterns and potential issues related to sleep and wakefulness.

01:36:23 Experimenting with variables such as body temperature, sleep patterns, and attention levels can help individuals optimize their own sleep and wakefulness.