Do you often feel sluggish and unenergized from inconsistent sleeping patterns? Maybe you struggle to fall asleep and wake up at a consistent time every day. Your body and mind depend on a balanced sleep schedule for optimal health and healing. If you are curious about controlling the mechanism responsible for your biological clock, then you may need to reset your circadian rhythm; a natural and internal process that regulates the sleep-wake cycle along with other biological processes in the body. It is often referred to as the “body clock”, and is influenced by external factors such as light and temperature, as well as internal factors such as hormones and metabolism.

The circadian rhythm operates on a roughly 24-hour cycle and is responsible for regulating many important physiological functions; including sleep, hormone production, body temperature, digestion, and cognitive function. Disruptions to the circadian rhythm, such as jet lag or shift work, can lead to a range of negative health effects, including sleep disturbances, mood disorders, and metabolic problems.

To reset your circadian rhythm, you can follow these steps:

1. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps your body establish a regular sleep-wake cycle.
2. Avoid bright lights at night: Exposure to bright lights, particularly blue light from electronic devices, can disrupt your circadian rhythm. Turn off electronic devices at least an hour before bedtime and use dim lights in the evening. If you must view lights from devices, make sure to use blue light blocker glasses.
3. Get plenty of natural light during the day: Exposure to natural light during the day helps regulate your circadian rhythm. Spend time outdoors during the day or sit near a window if you can’t go outside.
4. Avoid caffeine and alcohol: Both caffeine and alcohol can interfere with your sleep, making it harder to reset your circadian rhythm. Try to avoid caffeine after midday and limit your alcohol intake.
5. Exercise regularly: Exercise can help regulate your sleep-wake cycle and promote better sleep. Just make sure to finish your workout at least a few hours before bedtime.

Find Your Temperature Minimum To Change Your Circadian Rhythm:

The body’s temperature can fluctuate throughout the day due to several factors such as physical activity, food intake, hormone levels, and the body’s circadian rhythm or internal biological clock.

The body’s core temperature is regulated by the hypothalamus, a region of the brain that acts as a thermostat to maintain a constant temperature of around 98.6°F (37°C) in healthy adults. However, the body’s temperature is not constant throughout the day, and it can fluctuate within a range of 1-2 degrees Fahrenheit (0.5-1 degree Celsius) in response to different factors. The body’s minimum temperature can be measured 2 hours before waking. 

To find the body’s minimum temperature, track the exact time that you wake up in a journal or device located by your bedside for one week and subtract 2 hours from that time. If possible, allow yourself to wake up naturally with no alarms to get the most accurate results. On the eighth day, calculate the average to get your minimum temperature.

To move your waking time forward and wake up later in the day, make sure to view bright light 4-6 hours BEFORE your minimum temperature. For best results, you must view about 30 minutes of bright light before you go to sleep. Because the sun usually isn’t out during this time, use bright lights inside your home or an artificial sun lamp. To move your waking time backward and wake up earlier in the day, do not view light before you go to sleep and go outside within 10 minutes of waking up to view about 30 minutes of direct sunlight or bright light. Do not view bright light before sleeping and right after waking because it negatively affects your circadian rhythm. Be consistent to see results.

Get Plenty Of Restful Sleep

To stay healthy, we need 6 to 9 hours of sleep every night. Sleep is optimal for cellular regeneration, memory, healing, planning, and venting emotions. Do you have difficulty falling asleep and staying asleep throughout the night? You may need more melatonin, an essential hormone that helps us fall asleep.

Here is a list of foods that naturally increase melatonin levels:

• Tart cherries: Tart cherries are one of the richest sources of melatonin, and studies have shown that drinking tart cherry juice can help improve sleep quality.
• Walnuts: Walnuts are a good source of melatonin, as well as omega-3 fatty acids, which are also beneficial for sleep.
• Oats: Oats are high in melatonin and also contain complex carbohydrates that can help promote sleepiness.
• Bananas: Bananas contain both melatonin and magnesium, which can help relax muscles and promote sleep.
• Rice: Rice, especially jasmine rice, has been shown to have a higher glycemic index than other types of rice, which can help promote sleep.

Another way to increase melatonin is by increasing serotonin, a melatonin precursor. The pineal gland uses serotonin to synthesize melatonin. The higher our levels of serotonin, the more likely it is that we’ll have healthy levels of melatonin.

Here are some ways to boost serotonin levels naturally:

1. Get regular exercise: exercise is one of the best ways to boost serotonin levels. Aim for at least 30 minutes of moderate to vigorous physical activity most days of the week.
2. Spend time in sunlight: exposure to sunlight can boost serotonin levels, especially during the morning and midday hours. Aim for 10-15 minutes of sun exposure per day.
3. Eat a balanced diet: eating a balanced diet that includes whole grains, fruits, vegetables, lean protein, and healthy fats can help boost serotonin levels. Foods that are high in tryptophan, such as turkey, chicken, and fish, can also boost serotonin levels.
4. Practice non sleep deep rest techniques: relaxation techniques such as self hypnosis, meditation, yoga, and deep breathing can help reduce stress and boost serotonin levels.
5. Consider supplements: supplements such as omega-3 fatty acids, vitamin D, and 5-HTP (a precursor to serotonin) may help boost serotonin levels. Talk to your healthcare provider before taking any supplements.
6. At dinner time, eat a meal that has plenty of protein and complex carbohydrates. Digesting a healthy meal can make us more relaxed and sleepy because of all the energy it takes.

So do you want to wake up earlier or later? These tips are great tools for anyone who wants a consistent sleep schedule. It may take a few days or even weeks to fully reset your circadian rhythm, but following these steps consistently can help improve your sleep and overall well-being.

Dr. Andrew Huberman is my favorite person when I need more in depth knowledge of anything health or neuroscience related. Check out his amazing podcast about sleep health here :

For more information visit our website www.chuhypnosisandhealing.com or contact us directly at (951)266-9028 or email her at emily@chuhypnosisandhealing.com

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Written by Emily Chu 03/2023. Property of Metamorphosis Healing.