My experiences of adapting my habits to the biological clock

For about half a year I have tried to change my habits to the biological clocks in the body. I have done it in two ways:

No 1  At night before going to bed we are sensitive to the light we are exposed to. We are especially sensitive to blue light but the very best is to try to have as dark as possible before going to bed. Red or orange colours  we tolerate best.  Light and especially blue light disrupts the production of melatonin in the pineal gland  which harms our ability to fall asleep.  So I have tried to avoid light before going to bed. How has it evolved?

In the beginning I avoided  light for a pretty long time before bedgoing- an hour and a half.  Okay, that  went pretty well. I fell asleep faster, but  woke up after three or four hours and then was awake a long time. I have  problems  after my MS illness and prostate cancer surgery- I have to urinate pretty often even at night. Now it changed  and I did not have to go to the toilet so often. But lying awake  in the middle of the night was not very fun. When I started to  avoid light I also tried to go to sleep earlier because I used to go to bed at midnight.

Now I have  returned  to go to bed later about  eleven ò clock pm. I have also reduced the time without light to half an hour. This functions better. I seldom stay awake long during night. As a matter of fact only when I have drinken coffee. Sometimes can I sleep a whole night  which has not happened for many years.

No 2.   I also changed my eating habits  We have biological clocks in almost all cells of our body. Our cells need activity but they also need resting. Many things happen during the day's 24 hours. During the break the body is healing. If cells are damaged they are mended or regenerated. This happens also in the gastro intestinal tract. Eating late in the evening  or at night disturbs this recreation and might cause many health disturbances. In his book The Circadian Code  professor Satchin Panda writes about a lot of  health consequences if the biological rhytm is disturbed regularly by eating during night. Panda writes about  three time limits.   1. Eat only during 8 hours, 2. Eat only during10 hours and 3. Eat only during 12 hours every day.  Best is eating only during  the 8 hour's period. He gives example of elite athletes who do better if they eat during less than eight hours, but even eating during less than twelve hours give big wins.

So how has it worked out for me. As a matter of fact  I got better very fast. I have  for very long time had problems  the GI tract.  Through the FODMAP diet it was better but not good. But from day two all problems disappeared at least up to  ninety-nine percent. And that has continued for six months now. I  tried to keep eating in the eighth hour period but now I eat during about nine hours. Exceptionally I can have longer periods  for social reasons.

I want to add: Changing eating habits  to the 9-hour period everyday has been very simple.