I know how hard it can be to get a good night’s sleep. You toss and turn, trying all sorts of positions and tactics to get some shut-eye. But sometimes, no matter what you do, it can seem impossible to fall asleep and stay that way. That’s because your body has its own internal clock – known as the circadian rhythm – that helps regulate when you should be sleeping and when you should be awake. If your circadian rhythm is off, it can lead to insomnia and other sleep issues.
I’ve tried it all, and like with anything else some of these things worked, and some didn’t, so I’m sharing the 8 ways that actually work and can also help you reset and regulate your circadian rhythm for better quality sleep.
Get your red light therapy session
I recently discovered red light therapy as an incredible tool to reset my circadian rhythm and improve my sleep quality. The bright, therapeutic light boosts my energy levels in the morning while calming my mind and body before I go to bed. I love how simple and natural it is to use. I just sit in front of the red light for about 20 minutes a day and it helps me get back on track with restful, rejuvenating sleep. And, if your are like me spending all day long working on the computer and have no time to get out and soak up the sun, red light therapy is your perfect solution to get the natural dose of sunlight. It’s become a calming ritual that I look forward to every night. Trust me, it works! I wake up feeling refreshed and energized every day – it’s a real game-changer. Give it a try, you won’t regret it!
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Take CBD before bed
I love taking CBD before bedtime as a reset for my Circadian Rhythm. It helps me unwind after a long day and I feel my stress levels are lowered. It helps me drift off to sleep quicker and wake up feeling relaxed and energized, giving me the right start to my day. Taking CBD before bed is an easy way to improve my sleep quality and I’m so glad I started doing it! It’s become a calming ritual that I look forward to every night.
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Incorporate sauna into your routine
I was amazed at how quickly and effectively the Vellgus infrared sauna blanket worked to help me get a better night’s sleep! Not only did I sleep more soundly, but I also noticed an improvement in my overall energy level and mood, and cleaner skin. The blanket uses infrared light therapy to stimulate the release of hormones that regulate your circadian rhythm, and it’s a great way to get your body back on track and sleeping soundly again. Plus, the sauna blanket is an easy and convenient way to relax, detox, clean your pores, and enjoy some much-needed time for yourself! It’s an incredible tool that now has become a part of my routine.
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Using blue light-blocking glasses
They work by filtering out the blue light emitted from digital devices, which is known to disrupt our natural circadian rhythm. I’ve noticed a huge difference in my sleep quality since I started using them, and they come in a variety of fashionable styles to suit any style. The blue light is one of the biggest culprits when it comes to disrupting our natural sleep patterns, and the blue light-blocking glasses are a great way to counteract this issue.
Avoiding screen time before bed allows your body to slowly decompress
Jonathan Zipkin, MD Northwell Health-GoHealth Urgent Care.
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Lower body temperature
“If you have ever found yourself having trouble sleeping and you’re tossing and turning in a warm room, then you have experienced this bit of brain science,” says Dr. Marc Milstein, a biological chemist and brain health researcher. Because, in order for your brain to enter into deep sleep, your body temperature needs to drop a bit.
Cooling bedding is a great way to lower and keep body temperature cool while I sleep. I make sure to keep the temperature of my home at a comfortable level too. Both of these helped reset my circadian rhythm and improve sleep quality. “The temperature of the environment we sleep in matters because we have to be comfortable to fall asleep,” explains Ronald Chervin, MD, director of the Sleep Disorders Center at the University of Michigan.
During REM sleep, our bodies stop regulating temperature. We live temporarily like reptiles, and if the environment temperature were very different from that of our bodies, we could lose or gain heat rapidly
Ronald Chervin, MD
“During REM sleep, our bodies stop regulating temperature. We live temporarily like reptiles, and if the environment temperature were very different from that of our bodies, we could lose or gain heat rapidly.” Ronald Chervin, MD, director of the Sleep Disorders Center at the University of Michigan.
So, if you find yourself struggling to sleep, try cooling down your bedroom and keeping a comfortable temperature in your home. It’s not just about being cooler, but it’s also about creating an environment that allows your body temperature to drop. You may just find that it helps you sleep better! So, give it a try!
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Limit caffeine consumption
If you’re looking to improve your sleep quality and reset your circadian rhythm, one of the best tips is to limit caffeine consumption. Caffeine can make it harder for your body to drift off into a restful sleep, so try to avoid drinking coffee and other caffeinated drinks in the late afternoon or evening. For those who love their morning cup of joe, try to keep it to one cup and enjoy it earlier in the day. By limiting your caffeine intake and giving your body time to relax in the evening, you will be well on your way to resetting your circadian rhythm and experiencing more restful sleep.
Limit naps throughout the day
To help keep your body on track, try limiting your naps throughout the day. By taking shorter, more regular breaks during the day, you can help reset your body’s internal clock and improve your sleep quality at night. So next time you’re feeling a little sleepy, try getting up and moving around instead of reaching for another cup of coffee. Your body will thank you!
Optimize your sleep environment
Taking control of your bedroom and sleep environment is a key step on the journey to better sleep. Investing in some blackout curtains, an eye mask, and a white noise machine can be extremely helpful and make a huge difference in improving your sleep quality. These simple items allow you to customize your environment and reset your circadian rhythm for a more restful night’s sleep. Let the darkness, silence, and comfort envelop you into an enriched slumber. Additionally, using a diffuser with essential oils like lavender can also be beneficial in relaxation and promoting sleep. There are countless ways to optimize your environment to make it conducive for a restful night’s sleep. Get creative and find what works best for you!
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