Oct 24, 2023
by Roxy Marrone

4 TIPS TO GET THE PERFECT NIGHT'S SLEEP

Oct 24, 2023
by Roxy Marrone

Your sleep isn’t just about how many hours you get. It’s also about when you sleep.

Your circadian rhythm is your body’s internal clock, helping regulate when you feel awake, tired and ready for sleep.

But everything from late nights and artificial light to inconsistent wake times, travel and stress can throw that rhythm off.

In this blog, we’re sharing simple, science-backed ways to reset your body clock, sleep more deeply + wake up feeling actually rested.

1. Limit Your Caffeine Intake

Caffeine, that beloved stimulant found in coffee and many other beverages, can have a significant impact on your circadian rhythm. In the week leading up to the time change, limiting your caffeine consumption is a good idea.

Caffeine can interfere with your ability to fall asleep and stay asleep. Alternatively, switch to drinks with less caffeine, like black tea or matcha or go caffeine-free options like herbal tea. This minor adjustment can help your body adapt to a changing schedule more smoothly.

Make sure you're cutting off caffeine 6-8 hours before bedtime!

2. Stick to a Consistent Eating Schedule

Our bodies thrive on routines, and the timing of our meals is no exception. To support your circadian rhythm and hormones, try to eat your meals at the same time each day. Your body becomes accustomed to specific mealtimes and functions optimally when it knows when to expect nourishment.

Consistency at mealtimes can help reduce the chances of feeling hungry, hangry or sluggish at odd hours.

3. Manage Your Light Exposure

Light is a powerful influencer of your circadian rhythm. To help your body fall asleep faster, pay attention to your light exposure:

Get Morning Sunlight In Your Morning Routine: As soon as you wake up, try to expose yourself to natural light (or if you're an early riser like me and it's dark, turn the lights on in your room), preferably within the first 10 minutes. This signals to your body that it's time to be alert and awake, getting all your bodily functions moving and setting the tone for the day.

Limit Evening Light during Wellness Wind Down: In the evening, minimising exposure to blue light and bright lights is vital. If you have bright lights on right before you want to sleep, it can trick your body into thinking it's still daytime, making it harder to fall asleep. To promote good sleep, consider dimming the lights in your home and turning off electronic devices like the TV earlier than your regular routine.

4. Bio-hack your bed time to sleep deeper and faster

Use our Magnesium Glymphatic Sleepy Butter to fall asleep within 20 minutes of application - our Ultimate Glow Up Solution Set is the perfect wellness wind-down companion to set your sleep game up for success. During the day, you can supplement your magnesium and relax your muscles with our Bi-phase Magnesium Body Spray. If you want to go deeper, learn more Bio-Hack Your Beauty Sleep Guide Here.

FREE 10-MIN WIND-DOWN

The ideal sleep goal for a restful night is seven to nine hours of deep, uninterrupted slumber.

BIO-HACK: Try leaving your blinds open to wake up to natural light and ensuring your bedroom is relaxing and distraction-free with things that make you feel cosy (diffusers, candles or crystals).

I'm Roxy, the co-founder of eyeam, and a certified Holistic Nutrition and Mindset Coach. Watch me talk about these points here.

If you're interested in more wellness tips to support your overall health, you can download my free Anti-Inflammatory Recipe E-book when signing up to my newsletter.

This resource offers a collection of nutritious and delicious recipes to help you maintain your well-being!