How to reset sleep patterns and circadian rhythms

Sleep, along with nutrition and exercise, is one of the three pillars of being healthy and enjoying your life. In short, you must sleep well to be well!

In my previous post on natural sleep remedies I discussed why and how to apply nutrition to sleep sounder and longer. The next step in improving sleep quality and quantity is to reset your sleep patterns and circadian rhythms on an individual basis.

Our sleep patterns follow circadian rhythms, 24-hour day/night cycles ever present in nature that all living creatures go through. Following these natural body rhythms of activity – rest and sleep, night and day – is very important for sleeping well and optimal health.

Nowadays, our lifestyles and work patterns tend to interfere with the natural rhythms with dire consequences.

Circadian rhythm dysregulation refers to disruptions in a person’s ‘internal body clock’ located in the brain, which regulates the 24-hour cycle of biological processes in the body.

The key feature of circadian rhythm disorders is a continuous or occasional disruption of sleep patterns.

Light is the most important external factor affecting the body clock, and sunrise and sunset are the most important times to restore and reset daily circadian rhythm patterns.

Often called the stress hormone, cortisol is closely related to circadian rhythms, as cortisol’s 24-hour cycle reflects the body rhythm (cortisol is highest in the morning and lowest in the evening and night).

Resetting these two cycles is the key to resolving many body imbalances including insomnia, disrupted sleep, hormonal imbalances or adrenal fatigue and stress.

Circadian/cortisol rhythm disruption is mainly caused by:

Not getting enough sleep
Irregular meal routine
Not enough natural light exposure during the day
Excessive exposure to artificial and blue light at night

Importantly, a disrupted sleep/wake cycle can also result in or contribute to fatigue and adrenal fatigue. Chronic night time exposure to stress and light (which is a form of stress for the body) requires the adrenal glands to produce more cortisol than normal. In time, this excessive production of cortisol leads to adrenal fatigue, impacting many other systems in the body.

In order to successfully recover from adrenal fatigue and restore good sleep, it’s important to follow the natural rhythms that allow your adrenals to rest and heal.

Notably, the 2017 Nobel Prize in Medicine was awarded jointly to Jeffrey C. Hall, Michael Rosbash and Michael W. Young for their discoveries of molecular mechanisms controlling the circadian rhythm. It’s a fascinating area of research which is very important to grasp to be healthy and well.

How to reset your sleep patterns

A sleep routine is a set of daily activities, bedtime habits and rituals you can do every day to improve your sleep quality and duration, such as having set times for waking up, eating meals, and getting to bed.

These activities calm the nervous system, the adrenals and the endocrine system, so the body starts to follow natural rhythms and is able to retune its internal clock.

Following these routines sends the signal of safety, calmness and relaxation to the body. Importantly, aim to follow your routine every day but without trying to adhere to a rigid structure as this will create stress and derail your efforts.

Here are my recommended daily sleep routines and sleep patterns reboot strategies and tips:

Get morning light exposure daily

Each morning, start the day with exposure to sunlight (or morning light if it’s cloudy) for a minimum of 30 minutes. Do this within an hour of waking up or before 10:00 a.m. This activity is most beneficial when combined with morning exercise such as walking in nature, with no sunscreen or sunglasses.

Get sunshine and fresh air during the day

We need the sun’s rays directly on the skin (with no sunscreen) every day for 20-30 minutes (depending on the season, of course) to get our vitamin D, stimulate the feeling of wellbeing, alleviate depression and anxiety, correct hormone imbalances, and reset our circadian rhythms, among other things.
If you work in an office all day, take a walk at lunchtime to a nearby park or around the block. Outside of work time, walk the dog, go for a walk with a friend, or exercise in a park – do whatever you enjoy while resetting your natural rhythms! Read more about the key importance of sunlight and vitamin D for your health.

Dim the lights around the house 2 hours before bedtime

This will signal the body to get ready to go to sleep and to start producing the sleep-inducing hormone melatonin. Artificial light affects all hormonal rhythms including the adrenal, thyroid and sex hormones. Constant, long-term exposure to artificial light in the evening is a form of stress and it will throw off your circadian rhythms over time, leading to multiple health problems.

Have at least 30 minutes of wind-down time before bed

Many people with insomnia need this transition time to allow the brain’s activities to slow down and for stressful, compulsive thinking to decrease so that the sleep hormones can take over.
Do something relaxing and enjoyable such as having a warm shower or bath, listening to relaxing, soft music, meditating or reading a relaxing book (not on your tablet!). Aim to keep the mind as quiet as possible without stressing about inevitable mind chatter.

Be in bed by 10:00-10:30 p.m. at the latest, even if you have difficulty falling asleep

Aim to go to bed at the same time every night. A regular night sleep time balances the body and is extremely calming to the nervous system, the brain and the adrenals.
If you can’t fall asleep within 15-20 minutes, leave the bedroom, open the window and take 10-20 deep breaths. Then sit somewhere quiet and read a relaxing book (not on your tablet!) for 15-20 minutes or until you get tired and sleepy. Then go back to bed and sleep. Lying in bed awake can create an unhealthy link between your bedroom and wakefulness. You want your bed to be associated with sleep, sex and rest only.

Disconnect from all electronic devices that emit blue light, such as tablets, laptops, phones, TV and alarm clocks, at least 1-2 hours before bedtime.

Blue light exposure before sleep can disrupt body rhythms and suppress the release of melatonin, the sleep-promoting hormone. It’s best to remove all blue light sources, this will also decrease the electromagnetic radiation emitted by them, which can also disrupt sleep in some people.

Follow the above steps to do your sleep patterns reset, combined with the nutritional strategies for good sleep listed in my previous post and you will likely start sleeping better within 2-3 weeks.

I’ve seen many clients significantly improve or recover from adrenal fatigue-induced sleeping difficulties after using the tactics and steps outlined here. I’m confident that by following this advice, you can get the rest and the good night’s sleep you need and deserve.

Please share your experience and results of undertaking your sleep patterns reset in the comments below. Thank you!

Natural remedies for insomnia and sleep patterns reset – eBook: Good Sleep Guide

In my clinical experience your sleep patterns does work to improve sleep! I’ve seen many fantastic health shifts after rebooting sleep cycles. Therefore I combined these proven strategies and steps into a detailed, step-by-step sleep guide to give you the most important, simplest and common sense steps you can do right now to get deeper and more restful sleep starting tonight.

Those who implement and follow the nutrition and lifestyle strategies presented in this sleep blueprint, usually see initial positive changes in their sleep quality and patterns in about 2-3 weeks. These strategies are presented and organised into 3 key areas:

Sleep better tonight ebook - naturimedica

Key #1: Nutrition for better sleep
Key #2: Sleep patterns reset
Key #3: Sleep-promoting nutrients

Your benefits of applying the 3 Keys will include:

Sounder and uninterrupted sleep, feeling rested and relaxed
Increased energy and vitality, feeling refreshed and invigorated
Clearer thinking, feeling calmer and less stressed

What’s included:

10+ best foods that truly help with sleeping longer and deeper, including foods containing sleep inducing melatonin and serotonin, plus recipes
Top 4 most effective sleep-promoting nutrients (minerals and other natural compounds) that you can get over the counter, including their food sources and dose guidelines
Top 6 vital nutrition tips to ensure you sleep better and longer
Top 5 bedtime snack suggestions to balance your blood sugar levels
A step-by-step sleep patterns reset methods and key tips
Adrenal fatigue and sleep dysfunction links and health impact, and what to do about it

Download your copy of the Sleep Better Tonight: How to get a good night’s sleep – a step-by-step blueprint for all struggling with insomnia, fatigue, chronic tiredness or adrenal fatigue.

Need help with insomnia?

If you’d like help with restoring your good sleep or dealing with adrenal fatigue using natural medicines, book an online naturopathic consultation with me to discuss your circumstances and how I could help. Please note that at present I’m able to consult with Australia-based clients only.

To book a consultation, either in person or via Zoom / phone click the button below. I also offer a free 25-minute initial discussion to talk about your circumstances and how we can help.

I look forward to connecting with you and to helping you to sleep better soon!

Best of Health

Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Solutions for Abundant Health and Wellbeing

Additional resources

Disclaimer: The above material is for informational and/or educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.

Joanna Sochan is a Natural Therapist and founder of Naturimedica Wholistic Health & Wellcare. She has a passion for helping her clients transform their lives by becoming healthy and well naturally. Joanna has 12+ years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances, autoimmune disorders and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help books. View full bio.