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In the first half of the day, dopamine and norepinephrine are elevated in the brain, body, and bloodstream much more than serotonin. This affects our perception of time and suggests we should tackle the hardest tasks early in the day.

If your bedtime's at 10 p.m., eat your final meal of the day at 6 p.m. After 6, no more food, no more snacks. By doing that, you allow your body to digest your food, and you're going to see that as you do that, your heart rate is going to go down.

You have two clocks: a dopaminergic stopwatch that fine slices really closely, and another that gathers big time bins. Depending on whether you're excited or bored, you're using different stopwatches, perceiving your experience differently.

You need to turn your screens off an hour before bed. That one hour is so important because you have to give your body the ability to wind down. And if you're scrolling or working, you're going to be in a roused state, which boosts your heart rate.