I don’t know about you, but when I don’t sleep I feel TERRIBLE! And when I don’t sleep well for a week, everything just sucks.
That’s because sleep is essential for pretty much everything, and if you’re not getting enough high quality sleep, everything suffers.
Sleep is a HUGE priority for me(and should be for you too), as it impacts every aspect of our health. Did you know that lack of sleep is one of the MOST significant stressors we can put on our bodies?
And if you are getting seven to nine hours of sleep every night and still feel tired, note that the QUALITY of your sleep is crucial. When I was still struggling with my health, I would get a full night of sleep but would wake up at 9 am feeling like I hadn’t slept at all.
Once I started focusing on my circadian rhythm, everything improved!
But, what is circadian rhythm?
Circadian rhythm is the natural biological process that regulates our sleep-wake cycle over a 24-hour period. Our brains receive input from our eyes when it is light or dark outside and regulates the release of hormones, like melatonin, accordingly.
The circadian rhythm is important because it affects MANY things beyond just our sleep– mental clarity, body temperature, blood sugar, and hormone balance, just to name a few.
There are countless factors in our modern world that can throw off our circadian rhythm. But, there are numerous steps you can take to improve your sleep quality and if you take these steps, resetting circadian rhythm can be done in a short period of time.
Below you’re going to learn what affects circadian rhythm and how you can make small changes that will significantly improve your sleep.
If sleep is just one of your current symptoms, and you have other health issues you want to address naturally, I highly recommend checking out my FREE Root Cause Roadmapand Transformation Toolkits…two powerful and FREE resources that can provide you with the tools and action steps needed to overcome nearly any health issue!
They are my 27-year health journey condensed into the most valuable lessons, and a method that has worked for countless others to take back their health.
As an affiliate partner of many brands and products, RootCauseKate may earn a commission on qualifying purchases. Disclaimer.
Here are my 13 favorite tips for resetting circadian rhythm for the best sleep ever:
1. Keeping a consistent sleep schedule is one of the best ways to reset circadian rhythm. I am VERY consistent with this. Go to bed and wake at the same time every day, even on weekends. Try to keep these times within 30 minutes of each other. Your body likes predictable behavior, and a regular sleep schedule ensures quality sleep.
2. Stop drinking coffee after 12pm. Drinking all coffee and caffeinated beverages before noon ensures that the stimulating effects of caffeine will wear off before bedtime. Caffeine interferes with the body's natural sleep-wake cycle, and withholding caffeine this early will allow a gradual decline in alertness, so you can fall asleep easily and get more restorative sleep. If you are going to drink coffee, make sure it’s mold and toxin-free! Here is my favorite toxin-free coffee.
3. Wear blue light blocker glasses to support resetting circadian rhythm. I wear these blue light-blocking glasses every night after 7:30 pm. Blue light exposure from electronic devices, especially in the evening, suppresses melatonin production and can disrupt the circadian rhythm. Blue light is emitted from smartphones, televisions, tablets, computers, laptops, and certain types of light bulbs.
4. Stop eating after 7:30 pm (this includes drinking liquids). Eating regular, balanced meals and avoiding late-night snacking can help to promote optimal blood sugar levels and healthy sleep. Blood sugar levels surge around 3 a.m. to 8 a.m. while we sleep to trigger a rise in blood sugar levels in preparation for waking up.
Irregular eating patterns can disrupt the circadian rhythm, leading to digestive issues such as indigestion, bloating, constipation, and blood sugar dysregulation. It is also important to stop drinking liquids 2-3 hours before bedtime so you are not running to the bathroom during the night!
5. Wake up with your cortisol spike. Cortisol and circadian rhythm are directly connected. Waking between 6:00am - 6:30am is ideal. If you wake up AFTER your cortisol spike, you will be groggy and not take advantage of when your body WANTS to wake up. If you wake up between 6:00am -7:30am, don’t go back to sleep. You will wake up more refreshed than if you slept through your cortisol spike!
6. Keeping your bedroom quiet, dark, and cool is powerful in resetting circadian rhythm. Create a conducive sleep environment by minimizing noise and distraction that can disrupt sleep. Darkness promotes melatonin production, a hormone essential for sleep, and cooler temperatures allow the body to fall asleep and stay asleep.
These are some of the most important things that impact your sleep. Your eyeballs register light even when your eyelids are closed! Sounds trigger your brain even when sleeping! Sleep environment is very important!
7. Get sunlight on your face first thing in the AM. Natural light in the morning can work wonders for resetting a circadian rhythm that is ‘off.’ Sunlight helps signal to the body that it's daytime and suppresses the production of melatonin, a hormone that makes us feel tired. Sunlight also increases the production of cortisol, a hormone that helps keep us awake and alert. And even better, it’s free!
8. Don't drink alcohol. Alcohol is one of the BIGGEST disruptors of quality sleep. You might FEEL like you’re sleeping deeply, but it is not quality sleep and you will wake up having done very little repair or recovery. Most of our repair and cleansing happens at night.
The glymphatic system in your head(for instance) goes through a nightly cleaning process as you sleep. It removes toxic waste from your head and drains it into your body to be processed and eliminated. When sleep suffers, this nightly cleaning can’t occur and toxins accumulate.
This accumulation of toxins can circulate around your brain and impact your mental health, focus, and decision-making.
9. Exercise can help in resetting circadian rhythm. Even light movement during the day can help your sleep. Regular physical activity promotes healthy sleep because it releases endorphins, reduces stress, and exhausts the body. It is important to avoid vigorous exercise 2-3 hours before bedtime, as this can stimulate the body and make it difficult to fall asleep.
10. Read the book "Why We Sleep."What to know more about how circadian rhythm works? How circadian rhythm affects sleep? What controls circadian rhythm?This book, written by Matthew Walker, a renowned sleep scientist and professor of neuroscience and psychology, delves into the importance of sleep. This includes the biological functions of sleep, the consequences of sleep deprivation, and the impact sleep has on our physical and mental health. It also gives practical tips for improving sleep quality and stresses the role sleep plays in our overall health and daily performance.
11. Complete a parasite cleanse, as they are most active at night and can seriously disrupt circadian rhythm. I believe that parasite cleansing is HUGE for improving gut health, reducing all risk mortality, lowering inflammation, and is one of the root causes of all diseases. But it is also super important for sleep!
Parasitic infections disrupt the body's internal balance, and can disturb the sleep-wake cycle. Eliminating these critters can help restore the body's natural rhythms and address numerous symptoms to promote better sleep. Learn more about parasite cleansing here!
12. Don’t nap after 2 pm if resetting circadian rhythm and better sleep is your goal. Napping, when done at the right time and for a reasonable duration, can help to set your circadian rhythm and help you catch up on sleep. Try to only take short naps, about 20-30 minutes long, to improve alertness. Napping too long or too late in the day can disrupt the circadian rhythm and makes it harder to fall asleep at night.
13. Keep your phone on airplane mode at night and turn off your Wifi if possible. It is always helpful to limit our exposure to EMFs during the day, but we REALLY want to avoid them at night, as they are constantly taxing your system.
There are several EMF-blocking devices you can purchase to help mitigate these effects, but the simplest place to start is putting your phone on airplane mode, unplugging devices in your room, and turning off wifi.
Do you already have any of these habits in place? What is your favorite? I know they will make a REAL difference in how you sleep. Try one or two this week and enjoy more clarity and energy during the day.
Ready to take back your health and feel AMAZING again?!
Don’t forget to grab the two ebooks that I’ve put my heart and soul into…
Root Cause Roadmap:If you REALLY want to get well, this roadmap walks you step by step through everything you need to take your health to the next level! The protocols, free tools, lifestyle hacks, nutrition tips, and so much more! All in an ORDER that will allow you to get the most out of everything you do!
Transformation Toolkit: Everything I wish I’d known 27 years ago that would have saved me a significant amount of time, money, and pain. I’ve compiled the most impactful and beneficial tools, alternative therapies, protocols, diet changes, and so much more into one ebook!
These are both completely FREE and give you everything you need to take your life and health into your own hands!
Download my Transformational Toolkit & Find Your Missing Puzzle Pieces to Getting Well
Hi there! I'm Kate Mills
I'm a business growth strategist and entrepreneur who's been on a wellness journey for over 27 years, have a passion for root cause wellness, and am on a mission to lift up Integrative Practitioners and help impact the health of generations. Welcome to my virtual world! Take a look around!