Melatonin to Reset Sleep Cycle | Optimize Your Circadian Rhythm

How to reset your sleep cycle naturally

If you're having trouble sleeping or your sleep schedule is off, follow these tips to get back on track.

1. Follow a schedule

While it may feel silly to give yourself a bedtime, going to bed and waking up around the same time each day is important to regulate your body’s sleep-wake cycle. After a few days of sticking to your schedule, you will likely find your body getting tired around the same time each night and waking up much easier in the morning. Most adults require at least 7-9 hours of sleep each night to ensure adequate rest. For children and teens, it is even more. That may seem like a lot or more than your norm. Aim to get in bed an hour earlier and work your way to a full, 7 to 9 hours in 15-minute increments every few days.

Have you ever slept in a few hours later than normal? Instead of feeling more rested, did you feel extra tired? That’s because your circadian rhythm is thrown off, and your body is having trouble regulating. This is why a schedule is beneficial. You will find you feel more rested, get better sleep, and you’ll no longer need a day to sleep in anyway!

2. Exposure your body to the morning sun

Exposing your body to morning sunlight, ideally within an hour of waking, tells your brain to stop producing melatonin, in turn, waking up the body. Instead of producing melatonin, your body will begin to produce serotonin, the feel-good hormone that wakes you up and gets you excited for the day. Instead of sipping your morning coffee on the couch or enjoying breakfast at the table, take it outside and enjoy the fresh air and morning sun. Ideally, 30 - 45 minutes of morning sun can reset your sleep cycle and energize your body for the day. However, even a few minutes of sun in the morning can benefit your sleep and give you a boost of energy.

3. Avoid screens

The blue light that phones, computers, and TVs emit can have a similar effect to the sun. The artificial color mimics daylight to keep you alert, which isn’t what you need when it is almost time to fall asleep. The blue light suppresses your melatonin levels and keeps you awake when you should be winding down. If you spend time viewing a screen before bed, you may find it harder to fall asleep. The light from the screen will tell your brain that it is still daytime and won’t begin producing melatonin to help you wind down. Instead of an evening scroll, pick up your favorite book, and spend the hour or two before bed away from screens. If you struggle to limit your screen time, it may be helpful to keep your phone in another room or set an alarm for when it’s time to put your phone away.

4. Create a bedtime routine

Having a nice wind-down routine will help prepare your body and mind for rest. An hour or two before you plan to go to sleep, begin your mindful routine to help your body and mind relax. For some, that may be reading a book, taking a warm, relaxing bath, or practicing bedtime yoga or stretching. It’s also important to create an environment that is conducive to sleep. Dim the lights, put away the screens, drop the temperature, and fluff your pillows. Diffusing a calming scent like lavender or using a soothing pillow mist can also offer an extra level of relaxation. Setting into a calm environment instead of racing around until it's time to crash will help you fall asleep easier.

5. Try melatonin

Supplementing with melatonin can reset your sleep cycle and ensure restful sleep. Although melatonin is produced naturally in the body, sometimes you need an extra dose of support. Stock up on Pantry Food’s Nite Bites for when you are jet-lagged, during the time change, or when you’re having trouble falling asleep. Pantry’s Night Bites are adaptogenic melatonin edibles that offer a low-dose THC + CBN blend that promotes a safe sedative effect.

Take your melatonin supplement a few hours before you plan to fall asleep, so your body has plenty of time to wind down.