The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
you can just go online and you can search for something called just type in chronotype meq and that stands for the morningness eveningness questionnaire meq just type in chronotype meq and you will see you can fill it out it takes 3 4 minutes series of questions and it will give you back a score
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take the um go online you can take one of these tests the um meq the morningness eveningness questionnaire you can just Google it it's free
and what's nice is that then they've patent-matched this test and validated it against these genes these genetic tests and there's a pretty good correlation it's not too far off
there is a pencil and paper method that sleep scientists have developed and you can google it it's called the meq test and maybe i'll send you the link and we can put it in the show notes yeah we'll we'll put it in the show notes and it's a very simple link that you just click and it's a test it probably takes about five or six minutes to fill out and it's called the meq test the morning eveningness questionnaire test and you go through you answer a list of questions and at the end you add up your score and it will tell you what flavor of chronotype you are and what's nice is that then they've patent-matched this test and validated it against these genes these genetic tests and there's a pretty good correlation it's not too far off so this is the poor man's version of the 23andme test if you want it and we'll do a link in the show notes and you can take it and that's a cheaper way a pencil and paper method or an online method
it's a very simple link that you just click and it's a test it probably takes about five or six minutes to fill out and it's called the meq test the morning eveningness questioner test
there is a pencil and paper method that sleep scientists have developed and you can google it it's called the meq test
it's called the meq test the morning eveningness questioner test and you go through you answer a list of questions and at the end you add up your score and it will tell you what flavor of chronotype you are and what's nice is that then they've patent-matched this test and validated it against these genes these genetic tests and there's a pretty good correlation it's not too far off
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.