How Much Sleep Do You Need?
Tired of feeling constantly exhausted, even after what should be a full night’s rest? Falling asleep too late, waking groggy, or feeling wired when you should be winding down are all signs that your circadian rhythm (or sleep schedule) is out of sync. Many people assume this is “normal” for night owls or those with busy lives, but these disruptions are often early indicators of underlying sleep disorders and can affect your overall health, hormones, and energy.
The good news? Your 24-hour sleep-wake cycle is highly responsive. By understanding how your biology operates, you can start to restore better sleep, improve sleep patterns, and feel more energized each day.
Step 1: Anchor Your Morning with Sunlight
Your first cue for resetting your sleep schedule is natural morning light. Exposure to sunlight within 30–60 minutes of waking signals your brain that it’s daytime. Cortisol naturally rises, helping you wake alert, while melatonin is suppressed until the evening.
Aim for 10–20 minutes outdoors (even on cloudy days) and skip sunglasses during this window to maximize the signal. This simple step aligns your HPA axis with a healthy 24-hour rhythm and encourages better sleep at night.
Step 2: Stop the Late-Night Light Show
Even one hour of screen exposure before bed can suppress melatonin production by up to 50%, contributing to sleep disorders and irregular sleep patterns (Chang et al., 2015).
Strategies to support sleep medicine principles at home:
- Shut down electronics at least one hour before bed.
- Use blue light filters or blue-blocking glasses if screens are necessary.
- Treat this as giving your brain permission to enter a restorative state.
By adjusting your environment, you improve your ability to stay asleep and reinforce your natural 24-hour sleep cycle.
Step 3: Set a Regular Sleep-Wake Schedule
Consistency is essential for restoring a disrupted sleep schedule. Your brain thrives on predictability, and establishing a regular sleep-wake routine signals when it’s time to rest and when it’s time to be awake.
- Wake up and go to bed at the same time every day, including weekends.
- Set your wake-up time first, then work backward to define bedtime.
- Your circadian rhythm responds better to consistency than to force.
Even if you are naturally a night owl, this strategy helps recalibrate your HPA axis and reduces the risk of sleep disorders over time.
Step 4: Use Nutrition to Your Advantage
Sleep is chemically driven, and your diet has a direct impact on circadian regulation:
- Eat your last meal 2–3 hours before bed.
- Avoid alcohol and caffeine in the late afternoon and evening.
- Include tryptophan-rich foods like turkey, eggs, and pumpkin seeds to support melatonin production.
- Supplements such as magnesium glycinate or L-theanine may help reduce anxiety and promote relaxation.
Nutrition influences the chemical signals that help your body maintain a healthy sleep schedule and stay asleep through the night.
Step 5: Support Melatonin Responsibly
Low-dose melatonin (0.3–1 mg) 60–90 minutes before bed can help shift your internal clock for situations like jet lag, night shifts, or chronic insomnia.
- Use melatonin as a reset tool, not a long-term crutch.
- Work with a provider to determine if supplementation is appropriate, as overuse can desensitize your body’s natural production.
When used correctly, melatonin can help your body restore healthy sleep patterns and optimize your 24-hour sleep-wake cycle.
Want to know more about how melatonin and circadian rhythm regulate sleep and hormones? See Chapter 8 of Hormone Havoc.
Step 6: Move Strategically
Exercise is a powerful tool for sleep, but timing is key. Morning workouts naturally increase cortisol in alignment with your HPA axis and reinforce your circadian rhythm.
- Morning or early afternoon workouts are ideal.
- Evening or high-intensity sessions can delay melatonin and disrupt your sleep schedule.
- Incorporate a mix of resistance training, moderate cardio, and restorative movement like yoga.
Strategic movement not only helps you fall asleep faster but also improves sleep quality and the ability to stay asleep through the night.
Step 7: Audit Your Bedroom
Optimizing your sleep environment is one of the most overlooked ways to improve sleep patterns:
- Cool: 65–68°F promotes restorative sleep.
- Dark: Blackout curtains or an eye mask help your brain recognize night.
- Quiet: White noise machines can mask disruptive sounds.
- Clutter-free: Remove electronics and create a calming space.
Your bedroom should reinforce a healthy 24-hour rhythm and help your body and mind stay asleep once bedtime begins.
Final Thoughts: Your Brain Needs Rhythm
Humans are designed to follow a 24-hour cycle. When sleep is disrupted, it affects more than energy; it influences hormone balance, metabolism, mood, and long-term health.
Restoring your sleep schedule improves:
- Sleep quality and duration
- Hormone balance via the HPA axis
- Insulin sensitivity
- Mood regulation and mental clarity
- Immune system function
- Longevity
Take it one step at a time. Even small adjustments to your sleep habits, environment, and routine can make a profound difference.
Whether you’re struggling with night owl tendencies, inconsistent sleep patterns, or diagnosed sleep disorders, EVEXIAS can help you reconnect with your natural 24-hour rhythm and reclaim deep, restorative sleep.
