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:

By incorporating these strategies into your daily routine, you can help rebalance your day-night rhythm and improve the quality of your sleep.


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:

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.