Ever since the invention of the lightbulb, our sleep has been going off track. Add in past lockdowns and screens and we’re even further out of sync! Let’s get you back on track  with four steps to reset the natural energy of your body clock. Using nature to your advantage.

This is for you if you’re tired of being tired. You’re not alone if you wake up unrefreshed, your energy crashes in the afternoon, or you have persistent brain fog. It’s doing the rounds, especially coming out of winter, and there is an easy “fix”.

The solution isn’t another cup of coffee, but a shift in how you interact with your environment.  

Working with your body clock

The key to unlocking your body’s natural vitality is to work with your internal clock; your Circadian Rhythm. This master clock regulates everything from your energy levels to your hormone production. When it’s not working right, it can make us feel groggy and lacklustre. Not ideal. However, by sending you rbody clock the right signals at the right times, you can move from that sluggish state of cellular “ugh” to vibrant energy.

Four daily steps to up your energy

These are not complicated biohacks. They are fundamental signals you have the power to control.

Here are four daily behaviours to reset your body clock:

Step 1: set your Morning Anchor

The first and most important step is to anchor your day. Your body needs a clear signal that the day has begun. The most powerful signal is morning light.

How to do it: Within the first hour of waking, get 10-30 minutes of natural outdoor light. It’s crucial to do this without sunglasses to let the light signal reach the special photoreceptors in your eyes.

 If you wake up before the sun, you can use a 10,000 lux SAD lamp positioned above you to simulate the sun’s powerful signal.

Step 2: daytime Immersion & Final Meal

Once your clock is anchored, the goal is to reinforce the “daytime” signal. This keeps your energy stable and sets you up for a successful night.

How to do it: Throughout the day, take short “light breaks” instead of just coffee breaks. Work near a window if you can. Natural light tells our bodies to wake up.

Equally important is signalling to your body when the day’s “work” of digestion is ending. As a rule of thumb, finish your final meal at least 3 hours before you plan to go to bed. For an advanced approach, try to align your entire eating window with daylight hours to better sync your internal organ clocks.

Step 3: the evening Cool-Down

This step is about creating your own “digital sunset” to prepare your body for rest. This involves managing both light and temperature.

How to do it:

Light: In the last 2-3 hours of your day, dim all the lights and switch to warm-toned bulbs*.  And/or wear amber or red blue-blocking glasses to protect your eyes from the sleep-disrupting blue light from screens (if you really can’t go without them).

Temperature: Your body needs to reduce its core temperature to initiate sleep. You can help this process by taking a warm bath or shower 30-60 minutes before bed, which triggers a powerful cool-down effect afterward.

Step 4: the Sensory Sanctuary

Finally, you need to build your “sleep cave” —an environment completely free of signals that could tell your body to be awake.

How to do it: Your bedroom should be three things:

Dark: Make it pitch black. Use blackout curtains and cover every single electronic LED.

Cool: Set your thermostat between 18-20°C. This is a biological necessity for deep sleep, not just a matter of comfort.

Quiet: Use earplugs or a white noise machine to mask disruptive sounds that can pull you out of sleep as you’re just drifting off.

You Are the Driver of Your Biology

You’re in the driver’s seat when it comes to increasing your energy. By consciously managing these four simple steps, you are sending powerful signals to your body clock at the cellular level. Helping to encourage the deep rest and repair needed for true vitality.

You have the power to control your environment and, in doing so, create good energy from the inside out. What will you start with first? Wherever you are in your day, there’s a simple action you can likely take now.

Give these steps a go. But if your sleep has been less than ideal for a while now, it’s time to jump into a personalised plan made just for YOU (or your children). Book a free initial call to see how I can help HERE.

And if you’re not ready to invest in sleep just yet, follow along on Instagram or Facebook. Because sleep is a necessity not a luxury!

*check out Block Blue Light for your sleep lighting needs