Master Your Circadian Rhythm with Cold and Heat

Master Your Circadian Rhythm with Cold and Heat

Use deliberate cold and heat exposure to support circadian rhythm for optimal wake and sleep cycles

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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Cold Exposure to Wake Up

Cold Exposure to Wake Up

6:45 AM
5m

Cold exposure is a very reliable stimulus for increasing norepinephrine and epinephrine and can be leveraged to build up resilience, grit, and improve metabolism

Simple Task
Choose from 6 Options
>1 ,
1-2 ,
2-3 ,
3-4 ,
4-5 ,
5+
Choose from 7 Options
shower ,
pool ,
ice bath ,
lake ,
ocean ,
cryochamber ,
other
Simple Task
Choose from 6 Options
breath control ,
double inhales through nose ,
maths/arithmetic ,
recounting difficult content ,
recount day ,
other
Simple Task
Increase body temp to transition to sleep faster

Increase body temp to transition to sleep faster

10:10 PM
30m

Hot bath, sauna, or shower to increase body temperature your body is going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily. Use longer bouts of sauna for growth hormone release 20 min in, cool off for 10 min, 20 minutes more, and then bed.

Simple Task
What You'll Get
  • Cold to increase alertness
  • Improve metabolism
  • Build resilience and grit
  • Heat to Enhance sleep quality
  • Optimize growth hormone release
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Sauna
Hot Bath
Hot Shower
Cold Shower

Ice Bath

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Cold Water (Lake/Pool)
Try It Out, Adjust As You Go!
What People Think About This Routine
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