567: 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)  For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices