Welcome back to another episode of health hacks as I continue talking about sleep. And today I want to talk about your circadian rhythm. We humans are all part of a natural cycle. And we are supposed to sleep at night because we do not have night vision. And going back to our hunter gatherer days, if we were up during the night, we could become prey. And in my last episode, Episode 391, I gave you the information on based on your age, how long you should be sleeping, today, I want to talk about the timing of going to sleep. And for all humans, the optimal time to be going to sleep is between 10pm and 11pm. At night, in your whatever part of the world that you're in. And the reason for that is that our hormones are connected to the rhythms of nature. And that is the time when our melatonin production is at its highest. And our cortisol production is at its lowest. If we aren't too stressed out and still running on cortisol at that time of night, which ideally we're not now cortisol and melatonin are inverse hormones. So if cortisol is high, melatonin will be low. And that's how we want to be in the morning when we wake up. So the ideal time to wake up in the morning is somewhere between 6am and 8am. As that is when our cortisol levels are the highest in order for us to have the energy to be starting our day. And then as I said, the inverse of that is in the evening, when cortisol should be dipping, we're relaxing before bed, going through our bedtime routines, calming our body stretching, maybe journaling, et cetera, calming our monkey mind, so that our cortisol levels are coming down. And that allows our melatonin levels to be on the rise and at the peak so that we can get into a deep restorative sleep. If you'd like more information regarding that, go to my podcast episode 154 on the don't wait for your wake up call podcast and tune into that episode to dive in more deeply