Dr. Karan: The Best Sleep Schedule (According To Science)
Peer-Reviewed Research
Here’s the concise summary in the requested format:
Key Takeaways
- Consistent sleep-wake times – Maintain same bedtime and wake time daily (even weekends) to regulate circadian rhythm
- Morning sunlight exposure – Get 10-30 min of natural light within 1 hour of waking to suppress melatonin
- Limit evening light – Dim lights and avoid screens 2-3 hours before bed to support natural melatonin production
- Temperature regulation – Keep bedroom cool (60-67°F/15-19°C) for optimal sleep onset
Bottom Line
Stick to a consistent sleep schedule with morning light and evening darkness – your body’s circadian rhythm depends on these predictable cues for quality sleep.
Explore More
- Dr. Karan’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
Watch the Full Video
Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
Peer-reviewed health research, simplified. Early access findings, clinical trial alerts & regulatory news — delivered weekly.
No spam. Unsubscribe anytime. Powered by Beehiiv.
Related Research
From Our Research Network
Daily longevity researchZone2 Training
Exercise protocolsSleep Science
Sleep optimization
Part of the Evidence-Based Research Network