The clocks are changing, and Spring is on the way. Take this opportunity to set yourself up with healthy habits to make the most of your days and get much needed rest at night.
1. Set a new wake / sleep routine and stick with it:
Your circadian rhythm is the natural cycle of physical, mental, and behavior changes that the body goes through in a 24-hour cycle. Set yourself up for success by sticking to consistent “wake” and “sleep” times each day. Doing this will help your body learn to adjust to the new rhythm of the clock change more easily.
2. Avoid coffee (or any caffeine) at least 6 hours before bedtime
While this may seem straightforward, caffeine may be hiding in your drinks or workout supplements for example! Being careful to avoid caffeine in the hours leading up to bedtime is crucial to help set your body up for success when its time to drift off to sleep.
3. Expose yourself to sunlight in the morning
By exposing yourself to this bright light in the morning, you’re helping your body adjust and reinforce your new circadian rhythm. If you’re feeling groggy after the time change, consider stepping outside and taking in some sunshine in the morning to help your mind and body wake up.
4. Limit blue light exposure at least 1-2 hours before bedtime
The hormone melatonin is a major signalling molecule of the circadian timing system. It should start to rise soon after sunset and peak in the middle of the night. Since melatonin production is markedly inhibited by blue light, it’s important to limit the blue light you’re exposing yourself to leading up to bedtime (yes, this includes your cell phone!).
5. Support with supplements
Consider helping your body’s internal clock adjust with supplement support at bedtime. Pure Fin Sleep Oil was designed to help support healthy sleep habits. Think of this as the “cherry on top” to your nighttime sleep routine.