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==Methods==
==Methods==
A variety of methods can be used to optimise one's circadian rhythm. For schedules that are close to optimal ones, relatively little intervention is needed, whereas for drastically shifted schedules, strict observance of below practices wil be required.
A variety of methods can be used to optimise one's circadian rhythm. For schedules that are close to optimal ones, relatively little intervention is needed, whereas for drastically shifted schedules, strict observance of below practices wil be required.
[[File:light melatonin circadian.jpg|thumb|right|Circadian phase response curves to light and melatonin, with 0 defined to be the nadir of the circadian core temperature rhythm.<br>
Source: Zhu, L., & Zee, P. C. (2012). Circadian rhythm sleep disorders. Neurologic clinics, 30(4), 1167–1191. https://doi.org/10.1016/j.ncl.2012.08.011]]
Light exposure prior to the temperature nadir results in a delay of circadian rhythms, whereas light exposure after the temperature nadir causes phase advances. Note that there is a dead zone in the middle of the day where bright light exposure has no effect on the timing of circadian rhythms. In contrast, melatonin administered in the beginning of the night advances the circadian rhythm, while melatonin in the morning delays the circadian rhythm.
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===Dark period===
===Dark period===
{{main|Dark period}}
{{main|Dark period}}
