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If you wake up feeling groggy and struggle to fall asleep at night, you aren't "bad at sleeping"—your internal clock is likely just out of sync. Your circadian rhythm is a 24-hour internal cycle that regulates everything from hormones to body temperature.
When this rhythm is disrupted by artificial blue light and irregular eating times, your health suffers. Here is how to fix it naturally.
1. The "First Light" Rule
The most powerful "zeitgeber" (time-giver) for your brain is sunlight. Viewing natural light within 30 minutes of waking signals your brain to stop producing melatonin and start producing cortisol for alertness. Even 5-10 minutes on a cloudy day is more powerful than any office light.
2. Master the "Melatonin Bridge"
Melatonin isn't just a pill; it's a hormone your body produces naturally in response to darkness. To keep your rhythm steady:
Dim the lights: Lower the brightness in your home 2 hours before bed.
Filter blue light: Use "Night Mode" on devices to prevent the suppression of natural melatonin.
3. Meal Timing Matters
Your digestive system also follows a circadian clock. Eating a heavy meal late at night forces your body to focus on digestion rather than the deep repair processes that happen during sleep. Try to finish your last meal at least 3 hours before hitting the pillow.
