Let’s learn two more ways to match up your circadian rhythm and sleep drive
I have been working with women with chronic sleep issues, and the majority of them struggle with sleep due to a mismatched sleep drive and circadian rhythm. I have discussed this issue in previous blog posts and videos, and I feel like I am being repetitive. However, I can’t stress how important it is to help match these two sleep systems up.
And let me tell you, when I was struggling with sleep, my systems were all out of whack, and I didn’t understand why. I seriously thought I was going to have insomnia for the rest of my life.
Thankfully this was not the case. As I did my own research, worked with doctors, specialists, and alternative medicine professionals, I started to discover the underlying reasons for the majority of sleep issues and that’s what I want to help you with today.
I am going to break down what these two systems are and how you can start to match them up.
So, let’s get started.
The first thing you need to understand is your sleep drive. This is basically how tired you feel. The more tired you feel, the higher your sleep drive. When we wake up in the morning, our sleep drive should be low, and as the day progresses, this level should increase until bedtime when you can barely keep your eyes open.
The second thing you need to understand is our circadian rhythm. This is basically like a schedule or rhythm that your body follows every single day. Your body likes to sleep, eat, be active, on a regular schedule that your body is used to. When it comes to sleep, your body functions best if you keep the same sleep schedule every single day. Otherwise, you will shift your circadian rhythm and experience what is called social jet lag.
In the video above, I show you some diagrams that help to understand these concepts and what it means to match the two systems up. I highly recommend checking it out. Basically, you want to experience a high sleep drive when you usually go to sleep.
A big problem with a lot of sleep issues is that these two cycles are not matching up. For example, we can reduce our sleep drive with long naps, drinking coffee, and many other ways so that when it’s time to sleep, we aren’t tired enough. We can also have a big sleep drive, but if it’s not when we usually sleep, then we may not be able to fall asleep. Have you ever been crazy tired, and you try to go to bed early and end up not being able to fall asleep? That’s a mismatch between these two systems.
So, I have two simple tips for you from my SALVIA method that will help you match up these two systems. I have already given you some powerful tips in my last few blog posts and videos, so I am going to provide you with a couple more.
First, if you struggle with sleep, then try not to nap for now. Napping diminishes your sleep drive and can cause it to peak later than your usual sleep time. Napping can also throw off your circadian rhythm. Once you have a strong and healthy sleep 99% of the time, then you can start to introduce naps back in, but you may not need or desire one anymore, and that’s a good thing.
Second: Avoid exercise within three hours of bedtime. This is because exercising can make you feel more alert and energetic, which can temporarily reduce sleep drive and throw off your circadian rhythm.
I know these are two simple ideas, but they really can negatively affect your sleep.
Ladies, I want you to comment below if you tend to nap during the day or exercise close to bedtime and which one you plan to change.
By the way, if you haven’t downloaded my free checklist to help you optimize your bedroom for better sleep, I will provide a link below.
Bye for now! 🙂