We’re all waking up to the fact that sleep is crucial—whether you want to boost your mood, lose weight, or just feel like a functioning human. But even with this awareness, society still doesn’t fully grasp how a lack of consistent, quality sleep sends ripple effects through our entire body. It’s not just about feeling tired the next day; it’s about long-term impacts on your health, mood, and performance.
Yes, we hustle hard—but we need to rest even harder. Recovery is just as vital as the effort we put into our work, workouts, and life. It’s not always easy, though. Life throws curveballs, whether it’s a stressful job, a demanding schedule, or parenting (sleepless nights with newborns). In those seasons, your circadian rhythm may feel out of whack, but that’s where the power of routines and rituals come in. They help anchor you, making quality sleep a priority even when consistency feels elusive.
So how can you reset your body’s internal clock and get that deep, restorative sleep you crave? Here are 10 transformative tips to help you realign your circadian rhythm and finally feel well-rested.
Understanding Your Circadian Rhythm
Before jumping into the solutions, let’s first understand what your circadian rhythm actually is. It’s your body’s natural, internal clock that cycles between sleepiness and alertness in 24 hours. External cues like light and temperature influence this rhythm, but it’s also deeply connected to your overall health.
Image from Wikipedia
When your circadian rhythm is working optimally, you fall asleep easily, stay asleep throughout the night, and wake up feeling refreshed. However, disruptions—such as exposure to artificial light at night, irregular sleep schedules, or even poor diet—can throw this rhythm off. If you’re dealing with insomnia, trouble falling asleep, or waking up groggy no matter how much sleep you get, your circadian rhythm might be out of whack.
1. Minimize Artificial Light Exposure
Light exposure, particularly artificial light at night, is one of the biggest disruptors of your circadian rhythm. Artificial lighting—especially blue light from screens and LEDs—mimics daylight, which tricks your brain into thinking it’s still daytime, suppressing melatonin production and making it difficult to wind down.
Humans evolved around falling asleep staring into the fire, a natural light source that has no flicker (or is extremely low in comparison to the frequency of artificial bulbs flickering). When we introduce flickering artificial lights, especially harsh LEDs or fluorescents, we disrupt the brain’s ability to relax.
The best solution?
Incandescent bulbs provide low-flicker or no-flicker light similar to fire, and are the least stimulating to our nervous system like an LED wall at church may be.
The Fix
Ra Optics Blue Blocking GlassesTurn off devices 30-60 minutes before bed: The blue light emitted by screens tells your brain to stay awake. If you can’t avoid screens, consider using blue light blocking glasses, such as those from Ra Optics. These glasses filter out the disruptive wavelengths of light, allowing your brain to continue producing melatonin.
Dimming lights at night: Use warmer, dimmer lighting in the evening. This helps mimic sunset, signaling to your brain that it’s time to start winding down for sleep. Opt for incandescent bulbs around the house, as they provide a much more natural light with no-flicker, making them ideal for a sleep-friendly environment.
By minimizing artificial light, especially harsh LED or fluorescent lights, and replacing them with no-flicker incandescent bulbs, you’re aligning your modern environment more closely with how humans have evolved to relax before sleep—around natural firelight.
2. Morning Sunlight: The Ultimate Reset Button
One of the most underrated ways to fix your circadian rhythm is starting the day by soaking up some morning sunlight. The moment natural light hits your eyes and skin, it signals your brain that it’s time to wake up, kickstarting your internal clock. Morning sunlight triggers the release of cortisol, which helps you feel alert and reduces melatonin, the hormone responsible for sleep, letting your brain know it’s daytime.
How to Start Your Day Right with Sunlight
Get at least 20 minutes of sunlight: Within 30 minutes of waking up, head outside and expose yourself to natural light. You can drink your coffee, do some light stretching, or take a walk—just make sure to get that exposure.
Let the light hit your skin and eyes: It’s essential that your eyes are exposed to natural light (no sunglasses!) as well as your skin since both play crucial roles in syncing your circadian rhythm.
Be consistent: This isn’t a one-time fix. By making morning sunlight part of your daily routine, you’re anchoring your circadian rhythm and signaling to your brain that it’s time to start the day.
Not only does morning sunlight boost your alertness, but it also prepares your body for better sleep at night. The natural light signals to your body when to wake up and when to start producing melatonin again later in the day.
3. Set a Consistent Sleep Schedule (Duh, But Really)
We’ve all heard it before, but few people actually do it—keeping a consistent sleep schedule is one of the most effective ways to reset your circadian rhythm. Going to bed and waking up at the same time every day helps train your body to follow a predictable rhythm, making it easier to fall asleep and wake up naturally without an alarm.
The Science Behind It
Your circadian rhythm thrives on regularity. Even one night of staying up late or sleeping in can throw your body’s clock off, leading to that dreaded “sleep hangover” where you feel sluggish and foggy. The key is consistency—yes, even on weekends!
4. Limit Caffeine and Alcohol
Here’s where it gets tricky—caffeine and alcohol, two of our most beloved substances, can wreak havoc on your sleep quality. While caffeine keeps you alert and awake, its effects can last for hours, often interfering with your ability to fall asleep. And though alcohol might help you pass out quickly, it disrupts your REM sleep, leading to poor sleep quality.
The Fix
Know your caffeine metabolism: How your body metabolizes caffeine can vary greatly from person to person. Some may process it quicker, but for me, I stop drinking coffee by 12-1 PM on days when I do drink it. Pay attention to how your body reacts.
Cut off caffeine early: For most people, caffeine should be cut off by around 2 PM at the latest, as its half-life of 5-6 hours means it can still linger in your system come bedtime.
Avoid alcohol within 3 hours of sleep: While a nightcap might make you sleepy, it can disrupt your circadian rhythm and prevent you from getting deep, restorative sleep.
5. EMF Protection: Investing in Aires Tech for Your Sleep Sanctuary
In today’s world, we’re constantly bombarded by electromagnetic fields (EMFs) from our phones, Wi-Fi routers, and the numerous devices we rely on every day. While you may not feel the effects consciously, EMF exposure can disrupt your circadian rhythm and impair your ability to get deep, restorative sleep. This is where EMF protection comes into play—specifically, investing in Aires Tech’s Lifetune technology for your bedroom.
How Aires Tech Can Help
Neutralizing harmful EMF radiation: Aires Tech’s Lifetune devices are designed to neutralize the harmful effects of EMF radiation, creating a more balanced and restful environment for sleep.
Protect your sleep zone: By placing Aires Tech’s Lifetune devices in your bedroom, you reduce the EMF load on your body, helping you maintain a healthy circadian rhythm. With their cutting-edge technology, these devices absorb and re-tune EMFs, shielding your body from their disruptive effects.
Enhance recovery and relaxation: Athletes, in particular, have noticed improvements in sleep quality and recovery when using Aires Tech products, as their nervous systems aren’t constantly being over-stimulated by EMFs throughout the night.
If you’re serious about optimizing your sleep and fixing your circadian rhythm, Aires Tech should be a key part of your strategy. The quality of your sleep environment matters more than you think, and Lifetune technology is ahead of its time in helping you reclaim that.
6. Embrace the Dead Hang
Now, you might be wondering how a dead hang—a strength exercise where you simply hang from a bar—fits into this list. Surprisingly, it’s more relevant than you think. First off, hanging from a bar decompresses your spine, which is excellent for reducing the muscle tension that can prevent restful sleep. More interestingly, dead hangs can stimulate the parasympathetic nervous system, which is your body’s “rest and digest” mode, helping to alleviate stress and prepare your body for sleep.
How to Dead Hang for Better Sleep
Find a bar you can hang from (a pull-up bar works great).
Grip the bar with your hands shoulder-width apart, and let your body relax.
Try to hold the hang for 30 seconds to a minute. Repeat a few times before bed, especially if you’ve had a stressful day.
This practice not only reduces physical tension but also aids in mental relaxation, setting you up for a night of deep, restorative sleep.
7. Eat for Sleep
What you eat (and when you eat it) can have a significant impact on your sleep. Heavy, late-night meals can disrupt digestion and keep you awake. On the other hand, specific nutrients—like magnesium, tryptophan, and melatonin-rich foods—can promote relaxation and sleep.
Tart Cherry juice is rich in antioxidants and is studied for its effects of stimulating natural melatonin from the brain
Sleep-Boosting Foods
Magnesium-rich foods: Spinach, almonds, and pumpkin seeds help relax your muscles.
Tryptophan-heavy meals: Turkey, chicken, and eggs are packed with tryptophan, an amino acid that promotes melatonin production.
Melatonin-rich foods: Cherries, grapes, and tomatoes contain natural melatonin, the hormone that regulates sleep.
8. Exercise—But at the Right Time
Physical activity is excellent for sleep, but timing is everything. Exercise raises your body temperature, and it takes several hours for it to cool down to a level that promotes sleep. Exercising too close to bedtime can make it harder for your body to wind down.
Best Times for Exercise
Morning workouts: These can help you feel more awake and energized during the day while supporting a healthy circadian rhythm.
Afternoon workouts: Exercise in the late afternoon or early evening can also be beneficial, just avoid intense activity within two hours of bedtime.
9. Create a Relaxing Bedtime Routine
We all know the importance of routines, but few of us take the time to establish a wind-down routine before bed. Creating a ritual that tells your body it’s time to sleep is crucial for resetting your circadian rhythm.
Tips for a Perfect Wind-Down Routine
Turn off electronics at least 30-60 minutes before bed.
Practice meditation or deep breathing: Focusing on your breath can reduce stress and activate your parasympathetic nervous system, making it easier to fall asleep.
Try yoga or stretching: Gentle stretches, like forward bends or lying down twists, help release tension and prepare your body for sleep.
10. Control Your Sleep Environment
Your bedroom should be a sleep sanctuary. Many people overlook the impact of their environment on their ability to fall asleep and stay asleep. Simple changes to your sleep environment can help signal to your body that it’s time to rest.
Sleep Environment Hacks
Keep it cool: The ideal temperature for sleep is between 60-67°F (15-19°C). Cooler temps help your body drop its core temperature, which is essential for falling asleep.
Invest in blackout curtains: Keeping your room as dark as possible helps your body produce melatonin.
Use white noise or a fan: Sound disturbances can easily wake you up throughout the night. A white noise machine or fan can mask those disruptive sounds.
Final Thoughts
Fixing your circadian rhythm isn’t about making one or two small tweaks—it’s about adopting a holistic approach that combines lifestyle changes, stress management, and thoughtful interventions like dead hangs, EMF protection from Aires Tech, and maximizing morning sunlight. If you’re serious about resetting your internal clock and getting the best sleep of your life, start with these 10 tips and watch as your sleep, energy levels, and overall health transform.
Your circadian rhythm is your body’s natural GPS for sleep—give it the attention it deserves.
Kyle Smith
Kyle Smith is a CHEK Certified Holistic Health & Lifestyle Coach, entrepreneur, adrenaline addict, and passionate advocate for purpose filled living.
Neutralizing harmful EMF radiation: Aires Tech’s Lifetune devices are designed to neutralize the harmful effects of EMF radiation, creating a more balanced and restful environment for sleep.
