Better sleep and syncing your circadian rhythm. What is circadian rhythm and why is it important for sleep cycles? Simply put it is our body’s physiological time clock.
This internal clock is influenced by external factors such as light and darkness. In simpler terms:
Circadian Rhythm:
- Internal Clock: Your body has a built-in clock.
- 24-Hour Cycle: It works on a roughly 24-hour cycle.
- Regulates: It regulates things like sleep-wake cycles, hormone release, and body temperature.
- Influenced by Light: External factors like light and darkness affect this internal clock.
- Day and Night: It helps your body know when it’s time to be awake and active (day) or rest and sleep (night).
In essence, the circadian rhythm is your body’s way of staying in sync with the natural day-night cycle, helping you function optimally throughout the day and promoting restful sleep at night.
Ever hear the term “Work Harder Not Smarter”? Well, that is precisely what we are doing. Get you syncing your circadian rhythm with small tweaks in your evening routine that will get you asleep sooner, STAYING ASLEEP LONGER, and getting better sleep overall. Having you recharged and ready to crush your day! Here is how to get better sleep and sync your circadian rhythm.
First thing first. When the sun is starting to go down you want to put on your blue light glasses. This blocks the blue rays signaling to the body that it’s time to wind down and start making that melatonin.
This is the first step in syncing your circadian rhythm, and the best Beauty Sleep Ever!
You can Purchase your pair of Blue light glasses here!
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Turn off the phone (or at lease put it down) and turn off the T.V. One hour before bed
I know easier said than done with the temptation to check emails, scroll through social media, or watch just one more episode on Netflix, but simply put it’s just not conducive to better sleep and syncing your circadian rhythm. It keeps our brain more active than it should be for this time in the evening. Learn to unplug at the same time every night. Not only will your sleep be way better but your body will thank you as well. Being constantly connected and available for every single thing in your life is taxing on the adrenals, hence the rise in autoimmune diseases these last few decades. Show your body the respect it deserves by giving it the rest it desperately needs each night.
I wrote a blog about healing Autoimmune disease here
Stop Eating at least 3 hours before bed!
Eating closer to bedtime can cause Major Sleep disruption. The digestive process can divert energy away from other essential processes during sleep, potentially impacting the overall quality of your rest. Not to mention Digesting food requires energy and can elevate your body temperature. Both of these processes are counterproductive to the natural cooling and slowing down of the body that occurs during sleep. It can also cause things like acid reflux, weight gain, and unstable blood sugar levels. This is also a way to throw your first 2 steps out the window, If you put on your blue light glasses and turn off the T.V. the next step should not be a snack. If you are hungry drink some warm caffeine free tea or water with lemon.
Creating a Sleep Conducive Environment
Make your bedroom a sleep sanctuary! Eliminate clutter and dust. Give your room a really good cleaning. Open windows if you can, to air out any musty smells and bring in fresh air. Wash your sheets and bedspreads, making it a nice comfortable environment that u look forward to spending time in. Invest in black out curtains like these to keep the room dark during sleep. Opening the shades and getting morning sunlight is a must. To go outside first thing and sun gaze would be ideal, however easier said than done. You can purchase blackout curtains here.
A grounding mattress pad can help sync your circadian rhythm by connecting you to the earth’s natural frequency. This can help you sleep better, neutralize free radicals, fight inflammation, and being connected to the earth’s energy will help regulate your circadian rhythm. You can buy a grounding mattress cover here.
You can learn more about grounding in my post here
Another Tip for a great deep sleep is Magnesium! Studies have shown Taking magnesium before bed may help improve sleep quality, relax muscles, reduce stress, regulate melatonin production, prevent insomnia, and alleviate symptoms of restless leg syndrome. Overall, magnesium plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar control, and bone health. I like this magnesium spray; I put it on the bottoms of my feet before I get into bed. It has been said it can also be used as a natural deodorant, but it can be very itchy, so test a little spot on the bottom of your foot to make sure you don’t have a reaction. You can purchase Magnesium Spray here.
