Sleep

Embrace the rhythm of nature for better health and sleep

by Megan Luder, CNP

When we think of rhythm, we often envision consistent, repeating patterns. These patterns are present throughout nature, acting as blueprints that shape our lives.

One such pattern is the circadian rhythm, a vital system that literally programs our nervous system to work in harmony with the world around us.

At the core of this 24-hour cycle are two cosmic forces: the sun and the moon, or more simply, light and dark. As the sun rises each morning, so do our cortisol levels, helping us wake up and start our day.

When our circadian rhythm is balanced, we experience better mental clarity, lower stress levels, and improved overall health.

However, when we fight against nature’s rhythm — by choosing to stay stimulated during hours of darkness — we disrupt our natural processes, leading to stress and an overproduction of cortisol, the “inflammation hormone.” The more stress we experience, the more our body loses balance.

The impact on hormones and neurotransmitters

Our circadian rhythm affects much more than just our sleep cycle. It plays a critical role in regulating hormones and neurotransmitters. Hormones like melatonin, cortisol, growth hormone, and leptin (which controls appetite) are all influenced by this cycle.

Additionally, neurotransmitters such as serotonin, GABA, and acetylcholine also follow circadian patterns. These processes not only affect mood but also help regulate blood sugar and glucose stability.

Almost every tissue and organ in the body has its own internal circadian rhythm, synchronized with day and night cycles. When we align our lifestyle with these natural rhythms, we can experience greater harmony and overall wellness.

Supporting your health in the changing seasons

As we move out of winter and the days become longer, our bodies still need additional support. With more natural light to guide our circadian rhythm, it’s still important to focus on internal healing.

While nature slowly starts to come out hibernation, humans are expected to keep moving at a fast pace. To stay in tune with our biological clock, we must prioritize practices that support our well-being, such as rest, instead of forcing ourselves to stay active when our bodies are naturally winding down.

Choosing to rest and sleep in alignment with the natural rhythm can lead to faster healing and greater health outcomes, much like allowing a river to carry you effortlessly toward your destination, rather than fighting against the current.

The four pillars of health

Achieving optimal health is about more than just sleep. It involves four essential pillars:

  1. Nutrient-dense food
  2. Recovery
  3. Movement
  4. Quality sleep

When these four components are in balance, they help keep our body and mind in harmony, promoting overall wellness.

Without this balance, we risk facing a range of health issues, including diabetes, heart disease, obesity, and high blood pressure. We may also experience a weakened immune system, which can make us more susceptible to infections and illnesses.

Think of the body as a complex system of communication. When we don’t allow time for rest, our systems can’t reset and recharge, affecting everything from our memory to our ability to process information.

Getting enough sleep is important, but it’s just as crucial to sleep at the right time — when nature’s biological upgrades are meant to happen. Going against the natural rhythm can show up in your body as the following symptoms:

  • Lack of motivation and alertness
  • Poor memory and difficulty making decisions
  • Afternoon energy crashes
  • Hormonal imbalances (affecting diet, sleep, and reproductive hormones)
  • Lack of physical activity due to low energy levels

Tips for aligning with your circadian rhythm

If you’re looking to improve your sleep and overall health, here are some tips to help you get back on track:

  • Limit caffeine intake and avoid drinking it in the afternoon. As cortisol naturally drops by 3 pm, drinking coffee at this time can disrupt your body’s natural winding down process.
  • Reduce screen time once the sun goes down. The blue light from screens overstimulates the brain, making it harder to relax and prepare for sleep.
  • Avoid naps unless you’re recovering from illness or injury. Napping at the wrong time can interfere with your circadian rhythm, making it harder to sleep deeply at night.
  • Establish a regular routine. Eat your meals at the same time each day to help regulate your hormones. Skipping meals can disrupt your hormone cycles.
  • Create a calming environment at home by dimming the lights after sunset. Use candles or Himalayan salt lamps to create a peaceful, low-light atmosphere.

Get outside during the day, especially in the morning when the sun is brightest. This helps to reset your circadian rhythm and boosts your energy for the day ahead.

Finding your unique rhythm

Each of us has a unique relationship with nature and our own personal rhythm.

When we align our lives with our natural cycles, we can experience a deeper sense of well-being and presence in our day-to-day lives.

If you have any questions or are looking for supplements to help improve your sleep quality, please feel free to speak with a natural health advisor at a Pure Pharmacy location in BC.