Reset Your Circadian Rhythm & Improve Sleep
Establish a regular sleep cycle
Wake up and go to sleep at roughly the same time each day. Inconsistent bedtimes disrupt your circadian rhythm, cognitive function, and hormones.
The first 90 minutes of sleep (slow wave sleep) is critical for memory processing, detoxifying, and growth hormone release. If you go to bed later than usual, or at inconsistent times, you miss that first phase of sleep and the associated benefits.
A consistent sleep schedule also improves quality rest, which leads to better overall health. Quality is equally as important as quantity. Aim to get 7-8 hours per night.
Properly Timed Light & Dark Exposure
Getting 15-20 min of direct sunlight exposure in morning triggers the release of healthy levels of cortisol into your system, which promotes wakefulness and the ability to focus throughout the day. It also sets a timer for melatonin to be released later that night to help you fall asleep.
A well lit environment throughout the day is important to maintain this effect, which also facilitates dopamine and norepinephrine. At night, dim your lights to promote melatonin and let your body know it's time for bed.
Nutrition
Blood sugar plays a role in our circadian clocks. Eating a high protein breakfast induces dopamine and alertness. Incorporating healthy, complex carbs into dinner improves cortisol profile and induces drowsiness. Eat dinner a few hours before bed.
Diets high in protein and carbs have been shown to improve sleep latency & sleep quality.
Avoid caffeine after 12pm.
Alcohol is one of the biggest sleep disruptors and should be avoided for optimal sleep quality.
Exercise
Getting at least 20 minutes of exercise per day improves sleep.
Exercise decreases sleep latency - the time it takes to fall asleep.
It improves sleep quality by promoting more deep sleep, which the most restorative sleep phase. It also significantly increases sleep duration.
Create a wind-down routine
Journal or write out your to-do list to clear your mind, read, take a hot shower or Epsom salt bath with essential oils, do some deep breathing, or meditation.
Keep your bedroom temperature on the cooler side (64-67 degrees). Reduce ambient noise and light with a sound machine and eye mask.
unplug and power down
Put away electronics 1 hour before bed. Blue light suppresses melatonin, so staring at a screen before bed makes it more difficult to fall asleep. Melatonin also counterbalances cortisol.
supplements and botanicals for sleep
Below are some effective, natural, and safe supplements and botanicals to help promote sleep.
Magnesium
Inositol
L-Theanine
Melatonin
Vitamin D3
B Vitamins
Glycine
Ashwagandha
Lemon Balm
Valerian
Chamomile
Lavender
Skullcap
Reishi
