“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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