Weight control: how to properly restore sleep patterns to normalize metabolism for programmers?

Chronic sleep deprivation and shifted biorhythms destroy the hormonal balance responsible for controlling appetite and satiety. People who go to bed near dawn experience increased ghrelin levels and decreased leptin levels, leading to constant hunger and cravings for carbohydrates.

Restoring circadian rhythms begins with controlling the lighting of the workspace in the evening and at night. Install special programs on your monitors that reduce the amount of blue light spectrum, which suppresses melatonin production.

Create a clear evening routine that signals to the brain that the workday is over. Turn off all work chats, close your development environment, and spend half an hour in quiet activities without gadgets before going to bed.