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Logo of Capella Sydney with a star and the words 'Capella Sydney' underneath.
In Harmony With Your Circadian Rhythm
06:00 ALERTNESS RISES 12:00 PEAK ENERGY 18:00 ENERGY WINDS DOWN 22:00 PREPARE TO REST 02:00 DEEP REST
06:00 Alertness Rises
12:00 Peak Energy
18:00 Energy Winds Down
22:00 Prepare To Rest
02:00 Deep Rest

Morning
Energize

Afternoon
Focus

Evening
Unwind

Night
Restore

In Harmony With Your Circadian
Rhythm

The Recovery Protocol

A C I R C A D I A N B A S E D
A P P R O A C H T O P O S T E X E R T I O N S L E E P R E C O V E R Y

I. Evening
Blue light blocking glasses.
Worn from sunset. Filtering short wavelength light after dusk protects endogenous melatonin secretion, reinforcing the circadian signal for sleep onset.
II. Night
Silk sleep mask and ear plugs.
Worn throughout sleep. Sustained darkness and reduced auditory disruption support uninterrupted slow wave and REM sleep, the stages most active in tissue repair.
III. Morning
Electrolytes on waking.
Taken before coffee. Replacing fluid and minerals lost overnight supports the natural morning cortisol rise and aids cellular recovery after exertion.
Black background with white text that reads 'Capella Sydney' and 'Longevity Medicine Institute' with star icons above the text.
Logo for Capella Sydney and Longevity Medicine Institute featuring a black background, white text, and two star-like symbols.

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