To do list to assist with the body circadian rhythm:
Sleep
Supplements:
Creatine
L-theanine
5 HTP
Ashwagandha
Melatonin
Essential oil diffuser : Lavender, chamomile
Lavender tea / chamomile
Magnesium
Magnesium flakes for bathtub
Fish oil
Sleep tea Magnesium
Lifestyle changes:
Sleep induction mat
https://blog.bulletproof.com/bulletproof-sleep-induction-mat/Very DARK SLEEP ROOM
Blue light bulbs
Blue light blockers every day after 8pm
https://www.amazon.com/Blue-Light-Blocking-Glasses-Registered/dp/B010B5GUH0?th=1
Sun light in the morning. No sunglasses protection . No sun blocker cream. For 30 minutes every morning after waking up.
Look at the sunset
Coffee or any other stimulants only in the morning if needed. Not after 2PM
Room temperature at 65 to 69 F and extremely dark during sleep
Any electronique device (TV, Cellphone, computer…) has to be protected from blue light
Turn off WIFI router at night
Others:
Breathing techniques
Hot sauna (dry)
Yoga
Meditation or/with (Brain FM)
Massages
Walks in the evening. Beach walks for grounding
Cold showers & cold inmertions
No intense exercises after 7pm