How to harness your circadian rhythm for a great night’s sleep

-Jul 9, Jenny Paul , Health -

Sleep is the ultimate luxury and being sleep deprived, for whatever reason, plays havoc on how we look and feel. So many people head straight to their doctor’s office and ask for sleeping pills, but if you want to avoid the nasty side effects of prescription medication, there’s plenty of natural ways that will help you drift off. The best one of all is harnessing the body’s own rest and repair mode and focusing on circadian health for truly great, and restorative sleep.

How supporting your circadian rhythm helps with sleep

Your circadian rhythm is responsible for sending signals to the body to tell it to prepare for sleep. Back in the days when humans lived without electricity, people would go to bed shortly after dark and awake right before dawn. But in these modern times, it’s easy to confuse the circadian rhythm and overload it with conflicting information, including artificial light and blue light from our phones making the body think it’s still day and time to be active, eating after 8pm and keeping your digestive system busy for hours, or watching TV and over-stimulating your brain when it should be winding down before bed. Don’t forget to take your 3 Lumity bedtime capsules right after you clean your teeth and go to bed, the clever team of nutrients in the nighttime formula contain all the body needs to rejuvenate and repair while you sleep.

Why keeping a strict bedtime matters – even as an adult

Our bodies thrive best on routine, so try going to bed at roughly the same time every night. Prepare for rest by turning off the TV and your mobile phone and laptop after 9pm and try not to eat after 8pm. If you’re the sort of person who can’t stop thinking once you’re in bed, try a guided sleep meditation. The one by the Headspace genuinely works, we know some long-term insomniacs who have learnt to go to sleep easily again just by using Headspace regularly.

Why what you eat makes a difference to how you sleep

What you eat makes a difference to how well you sleep too. Avoid spicy, fried, heavy and sugary foods in the evening. All of these will kickstart inflammation deep within the body that will guarantee you’re tossing and turning all night long.

Try something light and comforting but nourishing around 7pm, like a hearty bowl of veggie or chicken soup.

Exercise is crucial for a quality night’s sleep

Don’t forget the power of daily exercise for helping you sleep. If you have a stressful job, try going for a walk or a swim or hitting up a yoga class after work to help unwind your mind and tire your body out too.

RELATED: Nadia Narain’s 10 minute yoga routine for sleep

The goal of going to bed is resting

Remember that the goal isn’t necessarily sleep, it’s rest. So if you do find yourself lying awake, try to just relax and think about something nice. Plan a fantasy holiday, or make a to do list for the next year. A good trick is to tell yourself that if you can’t go to sleep, you’ll get up and do that boring task you’ve been procrastinating about completing for months – whether it’s balancing your chequebook, or filling in Excel spreadsheets full of numbers to complete your tax return early, we promise that the very threat of that will have you nodding off in no time!

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