How to Reset My Circadian Cycle for Sleep

The natural human sleep cycle is referred to as "circadian rhythm," which dictates when the body wants to sleep and when it wants to wake. Individuals who suffer from insomnia, hypersomnia, jet lag or work night shifts often have a hard time regaining a natural sleep cycle and can suffer from fatigue and hypertension. Adopting a natural, healthier and more restful sleep cycle can benefit individuals with sleep issues.

Things You'll Need

• Blackout curtains or sleep mask
• Natural light box
• Melatonin supplements

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Instructions

• 1

  Adjust your bedtime. Moving the time you go to bed forward an hour or two helps adjust the body to waking up earlier. When it is time to go to bed, make sure the room is dark. Close blackout curtains or wear a sleep mask if needed.

• 2

  Avoid stimulating activities such as watching television or working on the computer immediately before bedtime. Read or relax with decaffeinated tea to get the body into a more restful state.

• 3

  Use a natural light box or spend time in natural sunlight right after you wake up. Dr. Alon Y. Avidan in an article from Clinical Psychiatry News reports "input from the retina goes to the suprachiasmatic nucleus (SCN) of the hypothalamus, which contains a circadian pacemaker." This means sunlight or natural light helps the body wake.

• 4

  Take melatonin supplements. According to Dr. Avidan, melatonin is a natural chemical the body secretes in response to darkness to help the body fall asleep. Natural levels of this chemical decrease with age, causing many elderly individuals to have a hard time staying asleep. Take supplements about five to seven hours before bedtime to help fall asleep.

• 5

  Allow the process time to work. Repeat going to bed early and light exposure in the morning for about a week. This allows your body to adjust and fall into a natural rhythmic cycle.