How to Reset Your Circadian Rhythm For Optimal Sleep!

Sleep is fundamental for every human being, but not just any type of sleep, quality sleep. One of the telltale signs to know whether or not you’ve had a good sleep is if you wake feeling refreshed and rested. Unfortunately, many North Americans struggle to get a good night’s sleep, because there are many factors contributing to this statistic. The good news is that it’s definitely possible to get your body and sleep back on track by living in alignment with the circadian rhythm of your body and the Earth. With some adjustments and tweaks to your lifestyle and routines, you can get some of the quality sleep you need to feel your best! In this blog, we are going to explain some of the ways you might be impacting your sleep schedule and quality of sleep in a negative way, and how you can work to improve how you feel. If you’re interested in learning more about the circadian rhythm and sleep hygiene, keep reading!

What is a circadian rhythm?

By definition, the circadian rhythm is “The natural cycle of physical, mental, and behavior changes that goes through the body in a 24-hour cycle.” Various factors can impact and alter our circadian rhythm, but one of the most impactful is lightness and darkness. A small part of the brain called the suprachiasmatic nucleus located in the hypothalamus controls the circadian rhythm in the body and is strongly influenced by light. When light, specifically natural light, enters our eyes, information is sent to the brain and body to signal what time of day it is. Melatonin is a hormone naturally made by the body and its production is also closely related to light. As the day goes from light to darkness, the brain begins to produce melatonin. When this happens, our brain begins to go into sleep mode. Light can slow or halt this process of melatonin release, specifically cool-toned lights and blue lights from screens.

Negative factors that impact sleep quality 

There are many things in our modern world that can impact our sleep daily! You may not realize certain factors are at play when it comes to getting the quality sleep you deserve. Here are some contributing factors that might impact your sleep and circadian rhythm. 

  • Shift work
  • Jet-lag
  • Lack of exposure to natural light
  • Staying up too late
  • Overuse of screens (smartphone, tablet, TV)
  • Medications
  • Stress
  • Mental health conditions

Some of the factors that go into disrupting your circadian rhythm may be out of your control, but education is the first step to understanding how you can alter and optimize your lifestyle for better quality sleep.

How to reset your circadian rhythm

One of the top ways to reset the circadian rhythm and maintain a healthy sleep cycle is by having a consistent schedule and routine. Our bodies are cyclical and work best when living in alignment with their design. Rising with the sun and getting sunshine in your eyes first thing in the morning synchronizes the internal body clock by telling the brain to stop making melatonin. Throughout the day, you can also try eating your meals at the same time and stop eating anything heavy after 7pm. Try maintaining the same bedtime every night as well. Experts recommend that adults should aim to go to sleep between 10-11pm. 

Another way to reset your circadian rhythm is to avoid caffeine and alcohol. Both of these beverages can impact sleep, especially if they’re consumed later in the day. If you’re looking for a hot beverage a couple of hours before bed, indulging in a relaxing cup of herbal tea such as lemon balm, chamomile, or valerian root is a great choice for inducing relaxation.

As we mentioned earlier in this article, artificial lights also disrupt sleep as it inhibits the production of melatonin. We suggest limiting and eliminating screen exposure at least one hour before your intended bedtime when winding down at night. This is also a great opportunity to dim the lights and take advantage of relaxing activities such as reading a book, stretching the body, or listening to relaxing music.

Finally, certain supplements can impact your sleep cycle and optimize your body for quality sleep. At NutraChamps, we recommend a few fan favorites for relaxation, including our tart cherry gummies, magnesium capsules, calm gummies, and even sleep gummies. Sometimes, your body could use a little extra support when it comes to getting sleepy.


Optimizing your sleep is ultimately about listening to your body and tuning into the cues it gives for winding down. Working with our bodies natural rhythms instead of against them allows for balance within. By implementing some of our suggestions above, we believe you can support your body for better night’s of sleep, which will positively impact your health. Here’s to taking care of ourselves, from the inside-out.

Alexia Palmeri

Alexia Palmeri is a 28-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what's happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking nourishing meals, and discovering new places to dine and adventure!

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