Does this mean you can never go out and socialise on the weekends and stay out late? Of course not, but if you plan on doing this you need to accept the fact that you won’t be getting the recovery your body needs and adding alcohol or late night eating into the mix just throws things off even more. Our bodies were meant to be resting during dark times which is why digestion shuts down while other metabolic processes ramp up to help repair your system.
These days, I still enjoy a night out with friends and can do this without drinking but I know I’ll try to be in bed before 11:00pm while making exceptions for very special events such as weddings, close friend’s birthdays, etc.
If you want to take your body composition and health to the next level, making your sleep/wake cycle as regular as possible is going to do you a world of good and is one of the simplest ways to optimise your dieting and/or muscle building goals.
What can you do optimise your light exposure?
b) If possible, get light onto your eyes/face/body as soon as you can during the day. Morning sun seems to be the most powerful in setting up your circadian clocks.