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Sleep, Simplified: How to Renew Wellness Overnight

Sleep, Simplified: How to Renew Wellness Overnight

ocean sunset

Nature is full of rhythms.


The rising and setting of the sun.

The ebb and flow of the ocean tide.

The bloom of flowers in spring and the fall of leaves in autumn.

Our bodies are no different.

We breathe in and breathe out.

Our hearts beat to a steady tune.

We wake up and fall asleep.

This biological rhythm that we align our behaviors with, is called a circadian rhythm. 

Circadian rhythms are physiological cycles that influence the timing of all our bodily rhythms on approximately a twenty-four-hour cycle - it's the pattern of day and night.

This is the internal clock our bodies run on, and it influences when we sleep, when we eat, when we exercise, and even when we socialize.

Circadian rhythmn
One of the simplest ways to get better and deeper sleep is to align your sleep patterns with this rhythm.

Here are 3 simple ways to align your body with its natural rhythm and improve your wellness overnight.

morning sun

1. Get Light in the Morning

Our body’s circadian clock responds to light as a signal to be awake, and dark, as a signal to fall asleep.

When we get light in the morning, our body's clock resets, and prepares itself for a restful night of sleep.

Increase your amount of light during the day to be more alert. Darken your bedroom room at night to sleep better.

Neuroscientist Andrew Huberman, Ph.D., says morning sunlight is the #1 factor for our sleep quality, and has stated:

"How well you slept last night and when you felt sleepy to go to bed, and how you felt on waking are MAINLY controlled by how early and how much sunlight you viewed before 10am in the preceding 2-3 days."

Simplified: 

Spend 2-10 minutes outside within the first hour of waking. 

 

coffee at night

2. Have Curfews: (Caffeine, Food, & Alcohol)

During the day, try to give yourself 3 curfews for better sleep:

1. Caffeine 

Caffeine has a half-life of 5-7 hours. Let's say you have a cup of regular coffee after dinner, around 7:30 p.m. This means that by 1:30 a.m. 50% of that caffeine may still be active in your body and prohibiting melatonin production. 

Some people are able to sleep fine after consuming caffeine, but for the most of us, this isn't the case.

You don't need to give up coffee in the evening, just the caffeine. Try switching to a good quality decaf coffee later in the day (you'll still get all the great health benefits coffee has to offer).

2. Food

When we eat, this tells our body's clock to stay awake. 

Our body's restorative sleep system (called the Glymphatic System) requires a lot of blood flow. By eating a large meal close to bed, our blood will flow to the gut to aid in digestion, and won't be able to reach our brain to complete it's renewing process.

Keeping a gap of 3-4 hours between our last meal and bedtime will allow our body to go through its restorative cycle during sleep. 

3. Alcohol

Alcohol might make you feel sleepy, but it impairs the body's natural sleep cycle. Studies have shown drinking alcohol close to bedtime disrupts our circadian rhythm, decreases sleep quality, causes breathing problems, and decreases our natural melatonin production. 

 

Simplified: 

8 hours before bed - no more caffeine.

3 hours before bed - no more food or alcohol.

 

blue light and sleep

3. Avoid Blue Light at Night

As you wind down at night, the #1 thing you can do for deep and restorative sleep: Turn off the devices.

The blue light emitted from electronics (smartphone, TVs, tablets, & laptops) tells our body's internal clock that it's daytime - this stops our natural melatonin production and harms our sleep quality.

1-2 hours before bed, either turn your device on a 'warm-light' setting, put on a pair of blue light blocking glasses, or put away the devices altogether.

Simplified:

1-2 hours before bedtime, no blue light from devices.

 

Sleep, Simplified

Begin implementing these 3 habits one at a time to align your body with it's natural circadian rhythm and get better sleep.

If you still need help winding down at the end of the day and falling asleep, try Seek Sleep.

Our formula features clinically proven ingredients found in nature that reduce anxiety and support your body’s own natural sleep system. 

Seek Sleep is here to help you wind down and improve the quality of your sleep, so you’re able to wake up feeling rested and refreshed.

 

 

Sleep better naturally

 

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