How to adjust temperature and light to 10x your energy

Good morning,

Finally, I am writing to you from Dubai. I forgot how fast-paced this city is—it has been non-stop since I landed (mostly due to things related to school uniforms and logistics) but also work-wise. I’ve dialed into my role as CWO, and wow, I’ve missed this.

I was also shocked by how much Dubai has changed in just a couple of months. Every billboard on SZR is brand new (and three of them talk about wellness or health).

I am incredibly proud knowing the market is heading in the direction I love and to which I have dedicated my life.

I was here before it was fancy or trendy, back when people gave me weird looks because I was carrying my lunch and protein shakes everywhere.

I don’t trade crypto, I don’t invest in stocks—wellness is all I do, breathe, and live by, and it has been since age 14.

Let's dive in. Today is both scientific and practical, with a clear action plan to literally 10x your energy.

Let’s start with temperature:

For the body and brain to fall asleep and stay asleep, they need to drop their core temperature by about 1 degree Celsius.

(This is why it's generally easier to fall asleep in a cooler room rather than a warmer one.)

The ideal bedroom temperature is around 65 to 67 degrees Fahrenheit.

A 3-step system to sync your sleep with your physiology:

Step 1: Warm up and then cool down

To fall asleep, the body needs to drop its core temperature, which can be facilitated by warming the extremities—hands, feet, and face.

A warm shower helps you sleep not because it relaxes you, but mainly because the contrast with a cooler bedroom signals to your body that it’s time to sleep.

Step 2: Remain cold to remain asleep

Maintaining a cool bedroom is crucial for continuous sleep.

Step 3: Increase temperature to wake up

Our ancestors woke up before sunrise, not because of the light but due to the rise in temperature.

You can replicate this by setting a smart thermostat to gradually warm up your room about 30 minutes before your desired wake-up time.

Let’s continue with light:

Our ancestors’ exposure to natural light dictated their sleep patterns.

However, in modern society, we control light and dark, often to our detriment.

This disrupts our circadian rhythm and melatonin production.

There are two moments in the day when the manipulation of light can have a huge impact on your sleep and energy levels:

1. Light exposure in the morning: To align with natural rhythms, aim for at least 20 minutes of sunlight exposure in the morning or early afternoon. Even working or eating near a window can help.
   

2. Light reduction in the evening: To prepare for sleep, dim the lights in your home during the last hour before bed. Reducing light exposure helps trigger melatonin release and signals your body that it’s time to wind down.

Three evening routines to optimize temperature, light, and hormones for better sleep

There is no mystery that to increase your energy, you need to sleep better.

How, for how long, and when you expose yourself to light and temperature will radically change the way you feel and sleep.

The 21st century brought along great things, but for the first time in human history, we dictate when we are exposed to light (and what kind of light), which comes at a cost.

In most cases, we also control the temperatures we are exposed to.

Client of the week, Muaz, Sales Director

Muaz had been stuck in a diet cycle for years while working 70 hours a week. After three life-changing months together, he has consistently lost visceral fat and built muscle every week.

How did we do this? See below:

That's it for today.

See you later in the week.

Become an asset, not a liability, to those around you.

P.S. When you are ready, there are 2 ways I can help:

1. For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2. Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free