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