Setting a circadian rhythm
Morning Sun Exposure: Spend at least 15-30 minutes outdoors within the first hour of waking to signal your body's internal clock (SCN) that it's the start of the day. Aim for sunlight exposure without sunglasses to allow the eyes to absorb natural light.
Morning Movement: Incorporate light physical activity or exercise in the morning to further synchronize your internal clock and promote wakefulness.
Mindful Eating: Eat like a king in the morning, prioritizing local and regeneratively raised meat and produce.
Hydration: Stay hydrated throughout the day by drinking water regularly. I like adding an electrolyte solution that contains trace minerals. I also prefer drinking mountain valley spring/sparkling water (no affiliation).
Limit Artificial Light at Night: Minimize exposure to artificial light sources, especially blue light from electronic devices, at least 2 hours before bedtime. I use blue light-blocking glasses and a software called Iris (no affiliation) to reduce blue light emission and flicker from screens.
Avoid Stimulants Before Bed: Limit consumption of caffeine, nicotine, and alcohol 10 hours leading up to bedtime, as these substances can interfere with sleep quality and disrupt circadian rhythms.
Optimize Sleep Environment: Create a sleep-friendly environment by keeping the bedroom dark, quiet, and cool. Consider using blackout curtains, white noise machines, or earplugs to minimize disruptions.
Evening Relaxation: The time for reflecting on the day is NOT when you lay down. Do that before, by dedicate time in the evening to unwind and relax. Practice relaxation techniques such as deep breathing, meditation, or gentle stretching to promote restful sleep.
Establish a Sleep Routine: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine to signal to your body that it's time to wind down.
Consistent Wake-Up Time: Wake up at the same time every day, even if you didn't get enough sleep the night before. Consistency in wake-up time helps regulate your body's internal clock and promotes better sleep-wake cycles.
Experiment with these strategies and find what works best for you. Additionally, consult with a healthcare professional if you have specific health concerns or conditions that may impact your sleep or circadian rhythms.
