10
C A R C A D I A N
R H Y T H M
1 2 : 0 0
6 : 0 0
1 8 : 0 0
2 4 : 0 0
( D A Y ) L I G H T
S L E E P
A C T I V I T Y
F O O D
• No bright light 2-3 h before bed
• 8 hours, in complete darkness
• Eat within 8-11 hour period
• Avoid eating 1 hour after waking
up & 2-3 hours before bedtime
• > 30 min of daylight/day
• > 30 min of activity/day
Source: Satchin Panda, The Circadian Code
L I G H T & W E L L - B E I N G
01
02
03
04
