How to restore your natural rhythm to improve your sleep

1. Respect your biological clock

Your body operates according to a 24-hour rhythm, the so-called circadian rhythm. This internal clock is controlled by factors such as light and darkness. It controls your hormone and energy production, various organ functions, brain balance, your recovery capacity, and of course, your sleep-wake cycle. To trigger the right processes at the right times, your body needs external stimuli.

The most important stimulus is sunlight. Sunlight literally tells your body "what time it is." For example, it activates cortisol production (energy and focus) during the day and triggers melatonin production (the sleep hormone) in the evening as soon as it gets dark. If you don't get enough daylight, your biological rhythm is disrupted. This can lead to poor sleep, fatigue, mood swings, or digestive problems.

Tip: So go outside every day, preferably in the morning, but also at other times of the day. Even on cloudy days, daylight is much stronger than indoor lighting. A short walk in the morning sun is a simple yet powerful way to reset your body clock.

More practical tips:

• Get up at the same time every day, even on weekends. This keeps your rhythm stable.
• Avoid bright artificial light and screens (blue light) in the evening, as these keep your brain awake.
• Limit naps to a maximum of 30 minutes, preferably in the early afternoon.

2. Pay attention to nutrition and possible deficiencies

Nutrition plays a bigger role in your sleep than you might think. Certain nutrients are involved in the production of melatonin and serotonin, two important "sleep hormones." Deficiencies can negatively impact your sleep.

Important nutrients for good sleep:
Magnesium
➝ Has a calming effect on your muscles and nervous system.
➝ Found in: leafy greens, nuts, seeds, whole grains, dark chocolate. Or choose a supplement.

Vitamin B6
➝ Helps with melatonin production.
➝ Found in: chicken, fish, bananas, sunflower seeds, avocado. Or choose a supplement.

Tryptophan (amino acid)
➝ Precursor to serotonin. Found in: turkey, milk, eggs, yogurt, oatmeal.

Vitamin D
➝ A deficiency is associated with poor sleep quality.
➝ Comes from sunlight, oily fish, or supplements.

Nutritional tips:

• Don't eat too much right before bed, but also don't go to bed hungry.
• Avoid caffeine (coffee, cola, energy drinks) after 2:00 PM.
• Drink alcohol in moderation, as alcohol disrupts deep sleep.

3. Make your bedroom a sleep-friendly environment

Your bedroom isn't an office or a living room. It should be a place where your body learns: "This is where I rest." A poor sleep environment can unconsciously contribute to restlessness and insomnia.

How to optimally design your bedroom:

• Keep it dark. Use blackout curtains or a sleep mask.
• Provide silence or soothing sounds. Use earplugs or a white noise app if noise bothers you.
• Keep the temperature cool, around 61 - 66°F is ideal.
• Ensure good ventilation and fresh air.
• Avoid clutter. A tidy room = a tidy mind.
• Use your bed only for sleep and relaxation (not for work, watching TV, or scrolling on your phone).
• Turn off the Wi-Fi or router and don't leave your phone on next to your bed.

4. Develop a calming evening routine

What you do in the hour before bedtime significantly affects how easily you fall asleep. Many people switch from "active" to "sleep" without a transition, and that often doesn't work well. A major disruptive factor in the evening is blue light, the type of light emitted by screens. Blue light inhibits the production of melatonin, the hormone that makes your body sleepy. The brain perceives blue light as daylight and therefore thinks it's not time to sleep yet. This makes you feel more alert than is healthy in the evening, makes it harder to fall asleep, and leads to shallower sleep.

Relaxing habits before bedtime:

• Dim the lights after dinner to prepare your body for rest.
• Read a book or listen to soothing music or a podcast.
• Take a warm shower or bath about an hour before bed. This helps cool your body, which promotes drowsiness.
• Do relaxation exercises, such as breathing, meditation, or yoga.
• Avoid strenuous exercise and heavy conversations right before bedtime.
• Avoid artificial light/blue light before bed.

Improving sleep isn't a quick fix, but the result of conscious choices during the day and evening. By adjusting your lifestyle to your natural rhythm, you give your body the chance to truly recover during the night.
Give yourself that rest. Your health, mood, and energy will thank you for it every day.