Circadian Rhythm

Life on earth follows the movement of the sun. The blue light that is emitted from the sun stimulates our brain to say it is time to rise. Our waking hormone, cortisol, surges, waking us up.

Many people have difficulty waking up, but, if 30-45 minutes after waking, you feel okay, then you are probably making enough cortisol to get you going. 50% of all the cortisol you make in a day is secreted between 30-45 minutes after waking.

To maintain your energy throughout the day, please read the section about blood sugar regulation.

Cortisol gradually declines throughout the day, whereas melatonin gradually increases, helping you to fall asleep.

Blue Light

Today, LED lights are everywhere! They are environmentally friendly, but unfortunately they emit a lot of blue light altering our brains understanding of the daily cycle.

Adjust Your Body Clock

Wake with the sun

Make sure your brain is aware that it is daytime when you wake up. This can be accomplished by looking toward the sun, allowing the blue light to enter the brain. You can also use a light machine such as: Philips goLITE BLU Light Therapy Device. If you don’t see the sun in the morning and cannot invest in a light machine, try to go outside in the late morning to absorb the sun’s light.

Filter out the blue light

Change the brightness settings on your smart phone to filter out blue light. Block the blue light emitted from your television, and minimize brighter lights in the dark hours by utilizing night lights. You can also purchase amber glasses:

How Artificial Light Is Wrecking Your Sleep, and What to Do about It

Optimize Your Bedtime

Improve your sleep space

Remove electronics and install blackout curtains in your bedroom.


Avoid stimulation after 9 pm. If you need help falling asleep, consider a supplement such as magnesium, take an UltraBath, or utilize an app like Headspace.

Eat a starchy vegetable at dinner

Waking up during the night can be cause by insufficient sugar in the blood. Eating a dense carbohydrate at dinner provides a slow release of sugar throughout the night. Examples: sweet potato, white potato, yuca, plantain, cassava, taro, lotus root, butternut squash.

Minimize stress before dinner

Unreleased stress and anxiety from our day can interfere with our progress towards sleep.

Take deep breaths before an after a stressful situation, and before eating.

Engage in mild, moderate, or intense physical activity before dinner. Preferably in the first 12 hours of your day.

Stretch. Meditate. Participate in an activity that makes you happy.


Magnesium Glycinate can help. If you don’t eat sea vegetables and you aren’t eating food grown in mineralized soil, you are probably magnesium deficient and could improve your sleep by working on this deficient nutrient. What’s awesome is that many other things improve too!

Sleep Routine

Sometimes the real issue with sleep is your sleep routine. You can’t get 8 hours of good sleep if go to bed at midnight but have to get up at 6! Changing our priorities, our sleep habits and routine requires us to…change! Which is hard. If you would like assistance here, I recommend a Functional Health Coach.

8 Tips for Beating Insomnia and Improving Your Sleep