6 easy ways to support your sleep-wake cycle and improve your sleep

Our sleep-wake cycle is a critical part of our health, both physically and mentally.

In general, our sleep-wake cycle determines the release of cortisol in the morning to wake the body, supported by the sunrise. The subsequent release of melatonin in the evenings takes place to help us wind down, which explains why we become tired in the evenings.

Our ancestors likely had perfectly regulated sleep wake cycles, given the fact that the modern day disruptions did not exist. Nowadays, factors like artificial light, processed foods, inflammation, sleep deprivation, and more, cause our sleep wake cycles to become dysregulated, producing symptoms and impacting our ability to get quality sleep.

For example, do you ever feel wired but tired at night? This is potentially due to a dysregulated release of cortisol because of a sleep-wake cycle out of whack.

It is imperative to health and wellness that we become more aware of the behaviors and lifestyle choices we can make in order to best support this part of our health. Better sleep results in better health. Sleep deprivation, at all costs, should be avoided. Consider the following ways you can choose to support your sleep wake cycle today:

1. Natural sunlight. According to Dr Matt Walker, “the light of the sun methodically resets our inaccurate internal timepiece each and every day, “winding” us back to precisely twenty four hours. Daylight is the most reliable, repeating signal that we have in our environment.”

2. Avoid exposure to artificial light at least one to two hours before bedtime. Artificial light, specifically blue light from cell phones, tablets, and modern day technology, disrupt the organic rhythm of our sleep-wake cycle as it impacts the release of melatonin by confusing the body into registering daylight. Minimizing your use of technology before bed can significantly impact your quality of sleep. Consider using good quality blue light blocking glasses or utilize your devices night mode if possible if use of technology later in the night is necessary.

3. Develop a consistent wake up and wind down time (even on the weekends!) and get adequate sleep. This is huge! It may feel challenging to develop a consistent bedtime and wake time daily, however it is critical for your body to develop a healthy rhythm and routine. Even better, establishment of a sleep routine primes your body for rest.

4. Avoid caffeine, alcohol, and/or drugs before bedtime as this can cause significant disruptions in getting to sleep and maintaining restful sleep.

5. Balance your blood sugar and avoid eating late at night. Sending your body on a blood sugar roller coaster before bed can impact the quality of your night’s rest. Consider setting a curfew for meals to allow your body the proper time to digest and preventing any potential for compromised sleep due to blood sugar.

6. Practice meditation or mindfulness before bed to reduce stress. Integrating this practice as part of your nighttime routine is one of the best ways to optimize your rest and prepare your body to sleep. Activation of the sympathetic nervous system, or the stress response, impairs our ability to get to sleep. Through meditation, mindfulness, and/or deep breathing, you are able to activate the parasympathetic nervous system, or the relaxation response, and truly give your body the best opportunity to acquire a solid night of sleep.

Small behaviors can make a huge difference and prevent a negative cascade of impact on our body’s natural rhythm.

If you need support in practicing better sleep hygiene, consider scheduling a call with me to learn more about my 1:1 coaching opportunities. Click here to schedule!