In today's episode, we discuss how to get better sleep and ways we can improve our circadian rhythms.What is a circadium rhythm?Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things, including animals, plants, and microbes. (From the National Institute of General Medical Sciences and the article will be attached in the show notes for your reference)How do circadian rhythms affect health?Circadian rhythms can influence important functions in our bodies, such as:
- Hormone release
- Eating habits and digestion
- Body temperature
Ways we can reset our circadian rhythms? From Beyond the Pill p. 233.
- Live by candle light after 8 pm once weekly
- Wear amber glasses consistently two hours before bed time when looking at an electronic screen, they help prevent blue light to allow the rise of me
- latonin
- Create relaxing bedtime routines, drink decaffeinated herbal teas, take a warm bath, do some light reading, stretching or meditation.
- Take 2 drops of ashwagandha before bedtime to help decrease cortisol levels
- Sleep in a completely dark room, and avoid all light emitting electronics ( TV, computer, cell phone) for two hours before bed.
- Keep your room at or below 70 degree Fahrenheit to optimize sleep
- Aim for 8 hours of sleep every night or more and in bed before 10 pm
- Expose yourself to natural light upon waking up by opening upt the curtains or going outside, though the light doesn’t have to be direct sunlight. No “screen rise” (checking your phone when you wake up) does not count.
References:
- Fix Your Period Book
- Beyond the Pill
- Impact of sleep and hormone health
- Circadium rhythm
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