Counting sheep. Chamomile tea. Reading before bed. Everyone seems to have a few things they use to fall asleep. But what strategies actually work? Studies show that scientifically backed habits focused on supporting your circadian rhythm are the most effective strategies to improve your sleep health.¹ 

Circadian rhythm is your body’s sleep pattern — your internal clock — based on a 24-hour day. It provides internal signals that aid in falling asleep and waking up. Circadian rhythm also affects many other important biological functions, including hormone production, digestion, and body temperature.

Poor sleep is linked to developing dementia, heart disease, type 2 diabetes, and various cancers.² That’s why supporting your circadian rhythm is so important for overall good health. 

Here are five ways you can improve your circadian rhythm:

1. Adjust your mealtimes: Because your circadian rhythm is linked to your metabolism, eating at consistent times helps train your peripheral clocks (clocks in your liver and gut). Try to eat your largest meals during daylight hours and avoid heavy eating two to three hours before bed. This prevents your digestive system from staying active when your brain is trying to power down. 
2. Reduce alcohol and caffeine: Caffeine blocks adenosine, a chemical in the brain that builds up throughout the day to make you feel sleepy. Try to cut off caffeine by noon or 2:00 PM. While alcohol might help you fall asleep faster, it can fragment your sleep later in the night and suppress REM sleep, leaving you feeling unrefreshed the next day.
3. Move more, earlier: Physical activity increases your body temperature during the day and promotes a steeper drop in temperature at night, which signals the body it’s time for sleep. Aim for at least 30 minutes of moderate activity. If possible, exercise in the morning or afternoon; late-night high-intensity workouts can sometimes keep your core temperature too high to fall asleep easily.
4. Limit artificial light: Your brain’s clock relies on light to know what time it is. Seek bright, natural sunlight within 30 minutes of waking up to set your clock for the day. Then, limit blue light from phones and TVs in the evening. Blue light mimics daylight and suppresses your brain’s response to release the sleep hormone melatonin.
5. Create a schedule — and stick to it: Without creating and sticking to a schedule, your body has a hard time identifying sleep cues. Try to go to bed and wake up at the same time every day, even on weekends. This strengthens your circadian signal. Instituting 30 minutes of sleep prep to wind down — dim lights, no screens— helps transition your body from the alertness of the day to the restfulness of the night.

By following these tips, you’ll be well prepared to settle in for a good night’s rest. Your body will thank you by rewarding you with better health.

<sup>1. Exploring the Role of Circadian Rhythms in Sleep and Recovery: A Review Article, Cureus, https://pmc.ncbi.nlm.nih.gov/articles/PMC11221196/
2. Health Risks of Poor Sleep, Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/health-r…</sup>