12 Practical Tips to Reset Your Circadian Rhythm

12 ways to reset your circadian rhythm

Sleep

Prioritising sleep and aiming for consistent sleep and wake times, even on weekends. 7 – 9 hours of quality sleep per night is ideal. Create a sleep-conducive environment by keeping your bedroom dark and cool. Black out curtains can be helpful if your bedroom is too light. Consistency helps regulate your body’s internal clock.

Natural Light

Maximising exposure to natural light. Spend time outdoors during daylight hours, especially in the morning. Let natural light into your home or workspace during the day to reinforce your body’s awareness of the time.

Artificial Light

Limiting exposure to artificial light at night. Minimise the use of electronic devices (smartphones, computers, TVs) with blue light emissions before bedtime. Use blue light filters on screens or wear blue light-blocking glasses in the evening.

Bedtime Routine

Creating a relaxing bedtime routine. Establish calming pre-sleep rituals like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing exercises. Sleep hygiene is essential. Ensure your sleep environment is comfortable and quiet, device-free and turn off the Wi-Fi if possible.

Balanced Diet

Maintaining a balanced, naturopathic diet rich in nutrients like magnesium (leafy greens, nuts, seeds, whole grains), tryptophan (turkey, chicken, eggs, nuts, seeds) and melatonin precursors (tart cherries, grapes) help support healthy sleep patterns.

Meal Times

Eating meals at regular times and avoiding heavy/ large meals close to bedtime can help align eating patterns with your body’s natural circadian rhythms.

Caffeine and Alcohol

Cutting out caffeine and limiting alcohol intake (especially in the evening) as both of these lifestyle habits can negatively impact sleep. Caffeine can delay sleep onset, shorten sleep duration, fragment sleep and reduce sleep quality. While alcohol initially promotes sleep onset, it disrupts sleep continuity, reduces REM sleep and can lead to frequent nighttime awakenings. Both can hinder the body’s ability to relax and achieve restorative sleep.

Intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and eating. When done in alignment with circadian rhythms, intermittent fasting may help improve the synchronisation of your internal clocks and promote better sleep and metabolic health.

Staying active

Staying active and engaging in physical activity during daylight hours helps regulate your body’s internal clocks and improve sleep quality. Avoid vigorous exercise close to bedtime as it may energise you and hinder sleep. Peak performance tends to coincide with the body’s natural peak in core body temperature, muscle strength and cardiovascular function, which occurs in the late afternoon. This is why athletes often schedule their most intense training or competitive events during this time for optimal results.

Managing Stress

Managing stress by addressing the issues causing the stress and implementing stress-reduction techniques such as exercise, deep breathing and getting out in nature. There are lots of natural remedies and herbs that can help with stress and anxiety such as Bach flowers, lavender essential oil, ashwagandha, passionflower and magnesium. Here’s how to relieve stress naturally.

Shift Work

Being mindful of shift work. If you work night shifts, consider strategies like bright light exposure during the shift and maintaining a consistent schedule on your days off to mitigate circadian disruption.

Natural Therapies

Seeking the help of a natural therapist. If you have persistent sleep problems or circadian rhythm disorders, consult with a naturopath, homeopath or herbalist who can advise on the best treatment protocol for you. Acupuncture is also highly effective for sleep issues and stress management.