"I’m just not a morning person." That used to be me—late nights,...
Brandon Luu, MD@BrandonLuuMD
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Apr 18, 2025
~1 min read
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"I’m just not a morning person."
That used to be me—late nights, sluggish mornings, constant fatigue.
But shifting my sleep schedule transformed my mood and performance.
Here’s how changing your chronotype can change your life 🧵👇1/8
That used to be me—late nights, sluggish mornings, constant fatigue.
But shifting my sleep schedule transformed my mood and performance.
Here’s how changing your chronotype can change your life 🧵👇1/8
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Want the full breakdown + step-by-step protocol?
I’m breaking it down in this week’s post—part of my new weekly series on optimizing health, mood, and performance.
Find it here:
brandonluumd.substack.com/p/change-your-…
I’m breaking it down in this week’s post—part of my new weekly series on optimizing health, mood, and performance.
Find it here:
brandonluumd.substack.com/p/change-your-…
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Night owls aren’t lazy—they’re misaligned.
This mismatch raises risk of:
• Depression
• Fatigue
• Poor focus
• Weight gain /3
This mismatch raises risk of:
• Depression
• Fatigue
• Poor focus
• Weight gain /3
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But it’s not permanent.
A study in Sleep Medicine showed night owls can shift their body clock ~2 hours earlier in 3 weeks—without drugs.
The result? Better mood, stress, and performance. /4
A study in Sleep Medicine showed night owls can shift their body clock ~2 hours earlier in 3 weeks—without drugs.
The result? Better mood, stress, and performance. /4
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The protocol was simple:
• Wake up earlier
• Morning sunlight
• No caffeine after 3pm
• Eat early, avoid late meals
• Dim evening light
• No naps after 2pm
• Same sleep/wake daily /5
• Wake up earlier
• Morning sunlight
• No caffeine after 3pm
• Eat early, avoid late meals
• Dim evening light
• No naps after 2pm
• Same sleep/wake daily /5
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After 3 weeks:
🕒 Melatonin shifted ~2 hrs earlier
😴 Less morning grogginess
⚡ Faster reaction time
💪 Better grip strength
🙂 Lower stress & depression
This was real circadian change—not just routine. /6
🕒 Melatonin shifted ~2 hrs earlier
😴 Less morning grogginess
⚡ Faster reaction time
💪 Better grip strength
🙂 Lower stress & depression
This was real circadian change—not just routine. /6
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You don’t need to wake at 5am.
Even a 60–90 min shift can help improve:
✔️ More energy
✔️ Better sleep
✔️ Less stress
✔️ Sharper focus
Consistency > perfection. /7
Even a 60–90 min shift can help improve:
✔️ More energy
✔️ Better sleep
✔️ Less stress
✔️ Sharper focus
Consistency > perfection. /7
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I used to live at midnight.
Now I train, think, and feel better—simply by aligning with how my body is designed to function.
Reset your clock.
It might just reset your life. /8
brandonluumd.substack.com/p/change-your-…
Now I train, think, and feel better—simply by aligning with how my body is designed to function.
Reset your clock.
It might just reset your life. /8
brandonluumd.substack.com/p/change-your-…
