How to reset your diurnal rhythm and get better sleep
SLEEP IS WHAT DRIVES OUR WAKING EXPERIENCE.
Weightloss, stress management, mood regulation, hormonal regulation, all depend on the quality of sleep you're getting each night. Lack of sleep or disrupted sleep can add to sleep debt, which sends your body into 'catch up' mode instead of rebuilding mode. As you can see, it can be difficult to regulate your hormones if you're not able to rebuild your nervous system from fatigue.
YOUR DIURNAL RHYTHM
Your diurnal rhythm (sleep pattern), largely depends on the time of day that syncs with nature's sunrise and sunset. Humans typically should go to bed when it becomes dark and wake during sunrise. This is how our biological clock has worked for centuries.
However, this isn't always the case with modern society pushing our sleep schedules further and demanding our wake times earlier. It's no wonder we have a population of people depending on caffeine and stimulants to stay awake, and an increasing number of individuals with chronic stress, disease, and more.
So what can you do you about it?
Here's a hint: your sleep hormone (melatonin) rises when your stress hormone (cortisol) decreases. So if you want to fall asleep better, it's priority to work on overall STRESS and getting that as low as possible BEFORE bedtime. Then you'll make way for melatonin to come in.
Our bodies are very intelligent. It knows when to protect you and will do everything it can to keep you safe and alive. Let's think about the science behind this. Cortisol and Melatonin have an inverse relationship. And Cortisol is the hormone that keeps you in fight or flight, helping you to survive the day. When that goes down, and Melatonin begins to rise, your body is telling you that you are no longer in danger or under stress. It's time to wind down and relax. Your body won't allow you to sleep unless it felt SAFE to do so. This is why it's also important for YOU to give yourself that safe environment to sleep. Let's review some ways to do that.
TIPS FOR GOOD SLEEP
stop eating 2-3hrs before bed (min. 12 hr fast)
make your room dark to mimic nature wake up to light (esp. in the winter, you can use a wake light to help)
cool down - keep your bed between 65-68 degrees
breathable sheets and covers - bamboo/hypoallergenic works great
white noise to help eliminate outside noise
electronic-free zone - keep electronics turned off and away at least 20mins prior
wind down - practice any Parasympathetic activity to lower stress no napping during day to help with diurnal rhythm - if needed, do a power nap
use supplements - Melatonin Liquid or Magnesium Citrate Powder work well
Link to find supplements: https://equi.life?irad=859795&irmp=2804133
Parasympathetic Activities include:
breathwork
yoga/stretching
dry brushing
meditation
self massage
reading a book
taking a bath
skincare routine
and more..
Sleep is foundational for healing and rebalancing our hormones and overall health. It's important to remember that, although we may be busy all day, our bedtime is sacred and that time should be prioritized. You can start by giving yourself 5mins. Everyone has 5mins. If you can do that for a week, try for 10mins, and so on. Your body deserves rest. Make it a non-negotiatable and watch your health come back faster than ever before!