Can’t sleep? How to improve your day-night rhythm
Balancing the circadian rhythm is essential for overall health and well-being. There are several effective ways to rebalance your day-night rhythm, also known as your circadian rhythm:
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Get exposure to natural light: Spend time outdoors during the day, especially in the morning, to help regulate your body's internal clock. Exposure to natural morning sunlight helps regulate our circadian rhythm by signaling the body to wake up and be alert. This, in turn, enhances the production of melatonin in the evening, a hormone that promotes sleepiness, thus improving the quality of sleep at night. Additionally, natural sunlight exposure during the day can also improve mood and decrease the risk of depression, which can further contribute to better sleep patterns.
- Limit exposure to artificial light at night: Minimize screen time before bed and consider using blue light filters on electronic devices.
- Avoid caffeine and heavy meals close to bedtime: These can disrupt your ability to fall asleep and stay asleep.
- Establish a relaxing bedtime routine: Engage in calming activities before bed, such as reading or taking a warm bath, to signal to your body that it's time to wind down.
- Exercise regularly: Physical activity during the day can help promote better sleep at night, but avoid vigorous exercise too close to bedtime.
- Consider melatonin supplements: Melatonin is a hormone that helps regulate sleep-wake cycles, and taking a supplement may help reset your circadian rhythm, but consult with a healthcare professional before starting any new supplements.
- The optimal temperature for sleeping is typically between 60 and 67 degrees Fahrenheit (16 and 19 degrees Celsius). This range helps promote a comfortable and restful environment by allowing your body to naturally cool down as you sleep, which can enhance the quality of your rest. Let some fresh air into your room before you go to bed.
- A heavy blanket provides deep touch pressure which triggers the release of serotonin and dopamine in the brain, promoting relaxation and improving mood. This pressure also stimulates the production of melatonin, helping to regulate the sleep-wake cycle and promote feelings of calm and safety. This can lead to an overall sense of comfort and security, making it easier to fall asleep and stay asleep throughout the night.
By incorporating these strategies into your daily routine, you can help rebalance your day-night rhythm and improve the quality of your sleep.
Herbs
In addition to melatonin, there are other herbs and supplements that some people find helpful for balancing their circadian rhythm. However, it’s essential to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medication. Some herbs and supplements that may support circadian rhythm include:
- **Magnesium**: Magnesium plays a role in regulating the body's internal clock and promoting relaxation. Some research suggests that magnesium supplementation may improve sleep quality and help regulate circadian rhythms.
- **Valerian root**: Valerian root is a herb commonly used to promote relaxation and improve sleep quality. It may help regulate the sleep-wake cycle by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes sleep.
- **L-theanine**: L-theanine is an amino acid found in tea leaves, particularly green tea, known for its calming effects. It may help reduce stress and anxiety, leading to improved sleep quality and circadian rhythm regulation.
- **Ashwagandha**: Ashwagandha is an adaptogenic herb that may help the body adapt to stress and promote relaxation. Some studies suggest that ashwagandha supplementation may improve sleep quality and support circadian rhythm balance.
- **Passionflower**: Passionflower is another herb with calming properties that may help promote relaxation and improve sleep quality. It may also help regulate the sleep-wake cycle and support circadian rhythm balance.
- **Ginkgo biloba**: Ginkgo biloba is an herbal supplement known for its cognitive-enhancing effects. Some research suggests that it may also help regulate circadian rhythms and improve sleep quality, although more studies are needed to confirm its efficacy for this purpose.
While these herbs and supplements may offer potential benefits for circadian rhythm regulation, individual responses can vary, and more research is needed to fully understand their effects. Please keep in mind that we are also no doctors, so we are only sharing information on what might potentially help, but are not giving medical advice.
Meditation & Podcasts
I recommend trying out podcasts like “Sleepy” or “Sleep Meditation Podcast: The Podcast That Helps You Sleep” which offer soothing meditation music and calming guidance to help you drift off to sleep peacefully. You can also explore apps like Headspace or Calm that offer a variety of guided meditations and sleep stories specifically designed to promote relaxation and better sleep. Remember to create a calming bedtime routine and listen to these podcasts in a comfortable, quiet space to enhance their effectiveness in helping you fall asleep.
Meditation practices that focus on relaxation, deep breathing, and calming the mind can be helpful for falling asleep. Techniques such as progressive muscle relaxation, body scan meditation, and guided imagery can promote relaxation and reduce stress or anxiety that may be preventing sleep. Additionally, mindfulness meditation can cultivate a peaceful and present state of mind that can aid in falling asleep easier. It’s important to find a meditation practice that resonates with you and to consistently incorporate it into your bedtime routine.
