Ways to Improve Circadian Regulation 😴

Hi gals!!! The winter months are upon us, and the days are getting shorter and shorter. And this can be a real issue for those of us in perimenopause or menopause that are already struggling with insomnia. 🥹😵‍💫

I wanted to share a few quick tips that you can use to help regulate your circadian rhythm to help combat against seasonal depression and insomnia! 🙌🏻

1️⃣ Reduce blue light exposure before bed!

Ideally you would want to limit screen time before bed, but if you are going to be scrolling on your phone, make sure that your phone is turned on night shift mode to reduce blue light exposure. If you are watching TV or using your computer before bed, you can also use blue light blocking glasses.

2️⃣ Light Therapy! ☀️

Sunlight plays an extremely important role in circadian regulation, but this is challenging when it is dark outside when we wake up in the morning. You can use Light Therapy to mimic natural light and help regulate your circadian rhythm for the day. I personally use a Happy Light. You don’t need to stare into the light, just sit within 1-2 feet of the light for 15-20 minutes within an hour of waking. I point mine at me when I’m doing my makeup!

3️⃣ 400mg Magnesium Glycinate + 200mg L-theanine

I loveeee this supplement combo for better sleep. And it’s great for women in perimenopause & menopause because it can actually lower cortisol levels (which is what we want at nighttime). This combo can lower cortisol, reduce anxiety, and improve sleep quality! 👏🏻

What are some of your favorite hacks for combating seasonal depression and improving sleep quality? 😴

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