Circadian Entrainment Triggers

Zeitgebers (Time Givers)

Your internal clock (SCN) drifts without external cues. To lock it into a 24-hour cycle ("Entrainment"), you must manipulate three primary inputs:

1. Light (Photon Flux): Sunlight hitting the retina (specifically melanopsin cells) triggers the cortisol awakening response.
Protocol: View morning sky within 30 mins of waking.

2. Temperature: The body wakes up when hot and sleeps when cold.
Protocol: Cold shower in morning (wake), Warm bath at night (vasodilation/sleep).

3. Food: Peripheral clocks in the liver are set by food intake.
Protocol: Stop eating 3 hours before bed to allow the digestive clock to sync with the brain clock.