(re)Wild Your Circadian Rhythm for Restful Sleep

Uninterrupted, restful sleep is a cornerstone of mind.body health.

We have all experienced the result of a poor night’s sleep: brain fog, lack of focus, mood swings, irritability, and fatigue, but sleep is also vital to the proper functioning of our immune system, blood sugar regulation, appetite, stress response, hormone production, muscle-building & repair, and more.

If you’re not getting at least 7-8 hours of quality sleep every night, then you're likely experiencing the effects of sleep deprivation on some level.


Circadian Rhythms

Human hormonal patterns and behavior (as well as plants, animals, and even fungi) are driven by a circadian rhythm (24 hour cycle) attuned to the light exposure we receive from the sun.

When the sun rises, we naturally wake in the morning and we get sleepy in the evening after the sun sets thanks to light-sensitive areas in our brain (pineal gland) that regulate melatonin production, the master hormone that controls our sleep-wake state. The amount of light that our eyes take in and when affects melatonin production, sleep quality, and sleep quantity, which is why artificial light in the evening hours can be so detrimental to our sleep & hormonal cycles. Take a closer look at your daily light exposures & experiment with the ideas below for connecting to the sun each day and honoring a more natural sleep environment for restful sleep each night.

Morning

The earlier you experience light in the morning, the earlier you will be ready for sleep in the evening. Get outdoors to greet the sunrise in the morning or open all of your blinds to let morning light flood your home to help you wake up and recalibrate your circadian rhythm. It may take several days or weeks for this shift to fully occur, but you'll experience deeper relaxation in the evening and a better night’s sleep with this one little change.


If this ritual is not possible for you, the next best thing is to use a Verilux light to bring full spectrum light indoors in the morning, anywhere in your home.

Evening

(re)Wild your bedtime routine with these simple tips to make your sleep environment more earthen and in tune with your natural rhythms:

  • In the evening after the sun has set (or at least an hour before bedtime ~ 9pm) turn off all unnecessary lights and dim the remaining lights you need, light candles (safely), or use a salt lamp for a warm glow (my favorite): Himalayan Salt Lamps. You can also purchase special light filtering eyeglasses or lightbulbs to eliminate the blue light spectrum that is the most sleep disturbing.

  • Shut down screens 1-2 hours before bed and use software like f.lux to change the light temperature of your screens in the evening. Apple devices have this feature built-in.

  • Install light-blocking window shades to block out as much artificial light as possible from street lamps and light pollution in your bedroom (or consider using an eye mask).

  • Reduce the # of electronics in your bedroom or unplug them at night to reduce electromagnetic fields (EMFs) and light that can disturb sleep.

  • Use a grounding blanket or mattress pad to simulate the anti-inflammatory effects of sleeping on the earth: Earthing.com.

  • If your phone doubles as your alarm, set your phone to airplane mode while you sleep to reduce EMFs.

  • Set the thermostat to ~ 65-70 degrees for optimal core body temperature. When your core body temperature gets too hot, you will wake easily and feel restless.

  • Invest in a mattress and linens that are soft, comforting, breathable, non-toxic, and made from natural materials (cotton, wool, down, and latex): The Natural Sleep Store.


Sleep Supplements to Reset Your Circadian Rhythm

  1. Magnesium Citrate or Magnesium Glycinate: 120-450mg, 30-60 minutes before bed

  2. 4-8 oz of cold, unsweetened Tart Cherry Juice (contains natural melatonin and cools your core body temperature for better sleep, especially for women). Available at most grocery stores.

  3. Lavender or Serenity Blend doTERRA essential oil spray for your pillow/pajamas or essential oil diluted in carrier oil for your feet: Essential Oil Sleep Kit

  4. Relaxing herbal teas in the evening: lemon balm, chamomile, passion flower, valerian, hops, skullcap

  5. For short-term or occasional use: 0.5-3mg Melatonin, 20-30 minutes before bed

Mindfulness-Based Stress Reduction

  1. Consider a yoga or meditation practice in the evening an hour before bed to wind down and prepare your body and mind for sleep. Even 15 minutes will have an impact on sleep quality.

  2. Try Emotional Freedom Technique (EFT) to leave behind unwanted worry, anxiety, and stress from the day to allow your mind and body to relax and fall asleep: The Tapping Solution


Sample Bedtime Routine

  • Turn off blue spectrum lights by 9pm and turn on salt lamp.

  • Take a magnesium supplement.

  • Open the blinds in your bedroom to view the night sky. Open the windows to bring the natural world into your experience: breathe in fresh night air & listen to the night sounds.

  • Play some relaxing music for 15 minutes of free-flow yoga followed by 5-15 minutes of meditation.

  • Close the shades and darken the room.

  • Use doTERRA Lavender or Serenity Blend in a carrier oil on the soles of the feet or in a diffuser in your bedroom.

  • Put phone on airplane mode.

  • Crawl into bed and turn on a sleep playlist that shuts itself off after 60 minutes, listen to a guided meditation, or do some EFT tapping to calm your mind.

  • Turn off the salt lamp & drift off to sleep.

If you are:

  • having difficulty falling asleep

  • waking in the middle of the night at the same times

  • waking several times a night (with a racing heart or to urinate)

  • having to urinate several times before falling asleep

  • finding it hard to wake up in the morning

These may be indicators of adrenal hormone imbalance (cortisol & aldosterone).

  • The #1 contributing lifestyle factor is chronic stress. Make nutritious movement and mindfulness-based stress reduction (yoga, meditation, EFT tapping, nature walks, grounding, etc.) a priority each day.

  • The #1 contributing dietary factor is blood sugar dysregulation. Eat whole foods with adequate protein, fiber, and phytonutrients.

Want More Guidance & Support?

The Wild at Heart Community is uniquely designed to help you adopt a lifestyle aligned with the wisdom of nature that supports your wellbeing.

Subscribe to join the free Wild Reset Program for mind.body.home (re)wilding inspiration & download the (re)Wilding Retreat Guide: a nature-infused, self-guided retreat to explore on your own or with family and friends designed to help you de-stress, disconnect from technology, soulfully connect with loved ones & nature, nourish your mind.body with healthy whole food, and provide the mental space to practice mindfulness in your everyday life.

Want Personalized Guidance & Support?

Book a Wild at Heart Coaching Session. This complimentary first session is an invitation to share your health & wellbeing challenges and explore the possibilities for healing your mind.body.heart & soul with (re)Wilding and the Wild at Heart Method.

I look forward to walking with you awhile on your healing journey. We'll stop and smell the wildflowers. Smile a lot. And wander down the road less-traveled.

Be Well & I'll See You in the Wild,

Aj


Angela Juhl, MS, CHWC, CYT

Master of Science in Human Nutrition & Functional Medicine

Wellcoaches™ Certified Health and Wellness Coach

Wild Woman Project Circle Leader

Certified Yoga Teacher


Wild at Heart was founded on the mission: to take a stand against unsustainable cultural norms by empowering others to (re)align their lifestyles & mindset with nature for healing an array of mind.body.heart & soul (im)balances and (re)kindling a soulful relationship to the natural world...for themselves, their loved ones, our communities, and our beautiful planet.

Connect with me...
I work with clients from anywhere via phone or video  teleconference and I'm happy to answer any questions you have!  Contact me anytime. 
970-430-5153   aj@wildatheartconsulting.com
  • Facebook - Grey Circle
  • Instagram - Grey Circle

© 2020 wild at heart consulting, llc, all rights reserved

Medical Disclaimer: All information on wildatheartconsulting.com is intended to inspire and motivate you to make your own diet, lifestyle, and health decisions after consulting with your health care provider and is not intended as medical advice. I am not a licensed dietitian, licensed nutritionist, naturopathic doctor, medical physician, or other licensed health care professional. The information on this website is not intended to diagnose or treat diseases, disorders or conditions, is not intended to prescribe any intervention for a particular symptom, illness or disease, and is not a substitute for medical care. No information on this website should be understood as a basis to avoid diagnostic work-up or discontinue any medical treatment. You should follow-up with your physician or medical provider to discuss any modifications you intend to make to your lifestyle, health, or diet.