She explains that everything from staying up late to eating a poor diet can mess with the circadian rhythm.
Selhub says, “The more regular your sleep, thebetter regulated your circadian rhythmwill be.”
If at all possible, get up and go to bed at the same time each day.
Try a natural sleep supplement, like magnesium.
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When it comes to falling asleep,magnesium can help3in a couple of ways.
- Additionally, it activates receptors forgamma-aminobutyric acid (GABA), a neurotransmitter that supports relaxation and sleep.
One proven way to quiet your mind and relax: meditation.
Mindfulness meditation, in particular, is linked to better sleep quality and feeling better the following day.
Starting adaily meditation practicecan help you manage stress and fall asleep worry-free.
Keep your bedroom cool.
As part of the circadian rhythm, the body’s core temperature naturally drops at night.
As such, it has been found thatcooling down prior to bed helps you fall asleep more quickly7.
Put away electronic devices.
Electronic devices like smartphones and computers emitblue light8.
Read a paper book.
Reading is a great way to relax before bedtime.
However, verify to read a good old-fashioned paper book rather than an e-book.
Researchers found that the e-readers suppressed melatonin production and decreased reported “sleepiness.”
Avoid social media.
Even with your trusty blue-light-blocking glasses on, you’ll still want to log off Instagram before bed.
Listen to relaxing music.
Music might help lull you to sleep.
One punch in of music that has been investigated for its effects on relaxation ismeditative binaural music12.
In this punch in of music, the listener hears two different tones, one in each ear.
Classical music13has also been found to promote relaxation.
Take a warm bath.
Taking a warm bathstimulates the body’s natural temperature regulation14, supporting the circadian rhythm.
Get a massage.
Nothing’s quite as relaxing as a good massage.
Turn down the lights.
The light bulbs we use in our homes also put out bright, blue light.
The result is similar to the detrimental effects of electronic devices.
Namely, the brain gets the signal that it is daytime, and we remain wide-awake.
Get regular exercise.
While any consistent exercise is good,aerobic exercise, in particular, is associated with improving deep sleep.
Keep in mind, however, thatvigorous exercise near bedtime20might actually make it harder for you to fall asleep.
Allowat least an hour20between your exercise session and when you plan to sleep.
Avoid daytime naps.
Avoid caffeine.
That includes coffee, tea, sodas, and energy drinks as well.
Avoid alcohol.
So, skip the booze and lean on the tips here to help you fall asleep and stay asleep.
Avoid nicotine.
Avoid eating late in the evening.
Researchers suggestmeal timing is one of the ways that our body sets its internal clock23.
Instead, try eating your dinner early.
ensure your bed is comfortable.
Pillows need to be replaced annually.
Get more morning light.
To sleep well at night, it’s important to keep our circadian rhythm on track.
Try taking a walk outdoors, or invest in a light therapy lamp.
The takeaways.
Tossing and turning all night can be frustrating.
But there are many safe, proven ways to help you fall asleep naturally.
Try these tips and see what works best for your needs.
There may be an underlying illness or sleep disorder, which requires professional assistance to treat.
