Light exposure should be timed based on internal body temperature rhythms: avoid light when temperature is decreasing and seek light when temperature is increasing.

“But temperature is the effector. Now you can also shift your circadian rhythm with eating. When you travel and you land in a new location and your schedule is inverted 12 hours. One way that we know you can shift your rhythm more quickly is to get onto the local meal schedule. Now that probably has to do with two effects. One or changes in temperature inducer, eating induced increases in body temperature. Now you should understand why that would work as well as eating has this anticipatory secretion of beta, of hyper cretin orexin that I talked about it earlier. So, if this is getting a little too down in the weeds, don't worry about it. I will get more into this in episode four of how to shift one's rhythm. But I would love for people to understand that light and temperature are the real heavy duty leavers when it comes to moving your circadian rhythm and sleep times and activity schedules and exercise and feeding can help, but really temperature and light, with light being the primary one are the most important when it comes to sleep and wakefulness.”

“but that temperature minimum and the role of light before or after the temperature minimum either delaying or advancing your clock that's the heavy hammer in this whole process”