Staying in sync with daylight by going to bed earlier and waking up closer to sunrise helps the brain regulate hormones like melatonin for sleep and cortisol for waking up.

Recent research has found that morning exercise leads to a circadian phase advance, meaning the internal clock shifts earlier and drastically improves sleep quality.

People have a genetic sleep code called their chronotype, which dictates when their brain releases hormones like melatonin, cortisol, adrenaline, and dopamine.

For successful sex, estrogen, testosterone, progesterone, adrenaline, and cortisol should all be high, and melatonin should be low.

Melatonin is a hormone produced inside the body that tells the body when it is bedtime.

Nightly melatonin production actually begins in the morning.