You probably know our circadian rhythm controls our body’s sleep-wake cycle. Did you know this internal clock also affects our digestion, hormones, and immune system? Quality sleep is imperative for good health. Research shows poor sleep quality can lead to depression and other mood disorders, increases cravings for not so healthy foods, and disrupt our metabolism. Loss of sleep may lead to cardiovascular disease, insulin resistance, and a lower life expectancy. Sleep is also crucial for brain health and directly relates to storing memories long-term. When we sleep, our body detoxifies, heals and repairs. Quality sleep starts in the morning.
If you are looking to support your circadian rhythm and improve sleep quality, consider these tips:
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Aim for 20-30 minutes of sunlight each morning. This will send signals to your brain that it is daytime and improve sleep quality at night. Consider going for a walk, meditate outside or do a grounding practice. To get the maximum benefits of the sunlight, don’t wear sunglasses in the morning when you go out.
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Try to get in bed around the same time every night and aim to be asleep before 11pm.
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Aim to get 7-9 hours of sleep per night.
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Limit light exposure 1-2 hours before bed. Exposure to light, especially blue light, can trick your body into thinking it is wake time and decrease melatonin production, which regulates sleep.
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Limiting stimulating activities may also improve our sleep quality. Consider putting away your phone an hour before bed and read a physical book rather than a tablet.
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Dim the lights the hour before bed. Try red or dim yellow or orange lighting in your bedroom and other areas in your house before bed.
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Avoid or reduce caffeine later in the day, ideally no later than between 12pm-2pm, and be mindful of your alcohol intake in the evenings. Both caffeine and alcohol can disrupt your sleep.
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Be mindful of eating late. Ideally, stop eating 3 hours before you plan to go to bed.
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Try calming and stress reduction practices such as meditation, breathwork and/or practice gratitude.
And remember, this is not about being perfect. If you are struggling with your sleep, try a few tips and see how they work for you.