Circadian rhythms, HRV, and light exposure | Kristen Holmes, Ph.D.

“If we really want to fix anything in our life–we need to fix our circadian rhythms first,” says Kristen Holmes, Ph.D.

Holmes, psycho-physiologist with a research focus on circadian rhythms, sleep, and resilience, joins us to dive deep into our circadian rhythms, the importance of light exposure, and how sleep impacts HRV, plus: 

- Holmes’ background (~3:00)

- Today’s women athletes (~9:30)

- What is psycho-physiology (~10:30)

- Influences on psycho-physiological states (~11:21)

- The importance of our circadian rhythm (~14:59)

- How to set your circadian rhythm (~17:00)

- The impact of blue light (~20:18)

- Sleep wake timing (~25:54) 

- Gender differences (~29:34)

- Sleep chronotypes (~30:24)

- HRV (~32:09)

- The importance of routines (~35:52) 

- Traveling and routines (~38:29) 

- Misaligned circadian rhythms (~40:09)  

- Wearables (~43:19)

- The current scientific space (~44:51) 

- Zone 2 and women (~45:49) 

- Holmes’ schedule (~48:54)

- Lifestyle modifications (~49:29)

- Strong women (~52:04)

Referenced in the episode: 

- Follow her on Instagram (kristen_holmes2126) 

- Check out her LinkedIn (kristen-holmes) 

- Boost your HRV with Eight Sleep (https://www.eightsleep.com/) 

- mindbodygreen’s Strong Women 

- Research on sleep timing and GPA (DOI: 10.1038/s41598-017-03171-4) 

- Research by Kenneth Wright on sleep timing and artificial light (DOI: 10.1016/j.cub.2016.12.041) 

- Connection Between Sleep and Psychological Well-Being in U.S. Army Soldiers (https://doi.org/10.1093/milmed/usad187) 

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