Tossing and turning, watching the clock, mind racing—frustration mounting. Many of us have experienced nights like this. You may have done everything right: no caffeine past midday, minimal alcohol, all light sources eliminated from your bedroom, and a consistent sleep/wake routine. So, what’s the deal?
The key to setting yourself up for a good night’s sleep starts first thing in the morning.
Deep within the brain lies the suprachiasmatic nucleus, often referred to as our “master clock.” It generates our circadian rhythms—the physical, mental, and behavioural changes we undergo over a 24-hour cycle. One of the strongest influences on this master clock is the light signals we receive from our environment.
Nature provides the perfect solution: sunrise brings a blend of red and blue light frequencies. Consistently exposing our eyes to natural light during this time is an excellent way to reset our circadian rhythms, optimising our sleep/wake cycles. Following sunrise, the rise of UVA light transforms tryptophan into serotonin during the day. When darkness falls, serotonin converts to melatonin. Exposure to morning sunlight triggers earlier evening melatonin production, which helps people fall asleep more easily at night.
This is a great reason to get outside first thing in the morning—without sunglasses! Enjoy your morning cup of tea on your patio, balcony, or in your backyard. (Extra points if you let your feet touch the grass!)
Three helpful habits to implement throughout the day to support a restful night.
- Move Your Body: Physical activity has long been associated with better sleep due to various mechanisms, including reduced stress, anxiety and improved sleep drive (hello Pilates!).
- Opt for Balanced Meals: Include proteins, fats, and carbohydrates to help maintain steady blood sugar levels. This reduces the likelihood of blood sugar dips, often leading to night-time wake-ups.
- Incorporate ‘Light Breaks’: Take advantage of sunlight throughout your day. This could mean having lunch outside, taking a work phone call outdoors, or simply driving with the windows down.
Once the sun is down it’s time to create an environment conducive to optimal sleep.
This entails switching off devices (or, if that’s not possible, investing in blue light blocking glasses for evening use) and minimising house lights. Whenever possible, opt for lamp light or candlelight (safely, of course). Blue light from lights and screens disrupts melatonin production and increases cortisol levels, signaling your body to stay awake! Additionally, it’s helpful to turn off (or aeroplane mode) devices in and near your bedroom, such as TVs, computers, Wi-Fi routers, and smartphones, as their electromagnetic fields can negatively impact sleep quality.
Now, cue the wind-down routine.
With our busy lives, the importance of decompressing each evening cannot be overstated. Consider these activities to prepare your mind and body for a restful night in the hour before bedtime:
- Take a warm shower to slightly cool your core body temperature, which is ideal for rest.
- Engage in practices you enjoy, such as brewing a cup of herbal tea, meditating, journaling, or reading a good book.
Shake it out.
If you still feel activated, with energy or stress, consider somatic shaking. This technique is an excellent way to discharge remaining energy and release accumulated thoughts and emotions. Here’s how to do it:
- Stand up and begin to shake your hands, arms, and shoulders slowly.
- Let the shake spread throughout your entire body.
- Shake for approximately one minute.
Embracing these tips can help set the stage for a more restful night’s sleep.
After all, you deserve a good night.
Supporting your wellbeing, Hayley – The Naturopaths House
