Our sleep is governed by two primary hormones that influence the circadian rhythm of our body: cortisol (a stress hormone), which signals waking, and melatonin, which signals sleeping. Melatonin also helps ensure deep and restful sleep. Many things can interfere with—or support—the amounts and balance of these hormones throughout the 24-hour day. The main culprits are: light, carbohydrates, alcohol, and stress.
Unfortunately, some of us are also more prone genetically to disruptions in our circadian rhythm. If you're someone who can easily override your sleep signals and stay up as late as you want, then you're quite likely to have an alteration on your (awesomely-named) CLOCK gene that makes your circadian rhythm quite sensitive to environmental, physical, or mental disruptors.
Whatever your gene version, however, this straight-forward 3-part plan tackles all of the most common aspects preventing a solid sleep routine and hormone balance in our body. The key is discipline--no sleep routine has ever been improved without this!--but with this plan, you absolutely can achieve the foundation for miraculous, restful, rejuvenating nights.
Part 1 – Food & Drink
Carbohydrate cycling with micronutrient-rich, balanced meals to promote optimal hormone production:
Caffeine and Alcohol:
Part 2 – Routine & Environment
Establish a strict wake-sleep schedule:
Part 3 – Physical & Mental Relaxation
Perform a mindfulness or relaxation activity 2-4 times daily, including once in the evening before bed
Evening supplements to support sustained sleep, physical relaxation, and mental relaxation—layer these supplements in the order below, adding the next one on the list every 3 days if restful sleep is not yet achieved.
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