BRAIN HACK FOR BETTER SLEEP (Try this for 30 days to fall asleep easier & be less groggy in morning)

Our body is designed to follow a 24 hour cycle called the Circadian Rhythm which most notably controls our sleep wake cycle. The best thing we can do to support this is consistency. If you’re going to bed at different times each night and waking at different times each morning, it’s really hard for your circadian rhythm to do it’s thing.
BUT if you go to bed approximately the same time each night and wake at approximately the same time each morning, your circadian rhythm is going to be much more sturdy and balanced. Your body will naturally be primed for sleep at your normal bedtime and it will be easier to wake in the morning because your sleep cycles will be better aligned with your wake time.
Look, certainly nothing is a one-size-fits-all solution, but I’ve reset my own Circadian Rhythm a few times and really seen how it works.

Wanna try it? GET CONSISTENT. Go to bed within the same 30 minute window each night and wake at the same exact time each morning. And try is CONSISTENTLY for one month.  I bet you’ll start to find it easier to fall asleep, you’ll sleep better (not perfect, but better) and you’re body won’t be groggy as long when you wake up. Then, come back and let me know how it went!

[tamiboyett]

I love this but honestly, I am not a morning person. I am definitely a night owl. I simply cannot go to sleep early, I’ll wake up and toss and turn the remainder of the night.

[nellkretzschmar]

Not all of us have a "well defined" circadian rhythm. It becomes damaged by years, shifts, stress, caretaking, illness etc. It is hard to find a happy medium when you are older and these things are not going to change. Sleep just happens as my father told me when I had insomnia as a child and would find him reading at 4 am. We read together.

[sounddude]

Yep, do the same except the times are 9pm and 4am. The world is a nice, quiet place at 4am. Been doing that for 50 years. Not for everyone, but works for me.

[vickihartshorn]

Shift work prevents my husband and I from following the same sleep/wake cycle.

[takeitdaybyday]

This would be great if I didn’t have 3 little kiddos waking me up at all hours of the night LOL

[heatherofthemountains]

Also, sleep is most restorative before 12 am. A 10 pm bedtime is excellent 😊

[connie]

agreed 100%. I started doing this years ago to prevent migraines but it has such a host of other benefits too. Thanks, Kallie!

[Caitybearpoint]

I wish it was so easy for me. I'm a stay at home mom but my husband is a shift worker and half the time the only time we get together is after 8pm so when he's home I tend to stay up late with him even though I normally prefer going to bed much earlier. If I didn't, we'd barely see each other.

[whynothanks]

I have a health condition that severely impacts my sleep & this is exactly what multiple doctors have told me. They’ve said that even if lifestyle/shift work doesn’t allow me to go to bed & wake up at traditional hours (ie working night shift), consistency is more important than the actual time of day. There are many wonderful resources about “sleep hygiene”, and some things are easier said than done, but I’ve found that the tips do help a lot!

[ScrubNSqueeze]

My husband and I both have chronic illness and we’ve tried everything to get on a normal sleep cycle- it’s just not possible for us. It might be easy for someone like you who is healthy, younger, and your brain works well in the mornings, but my brain has never worked well in the mornings. It works much better closer to bedtime.

[ltellis]

This is very useful information. It helps to know what your body's natural sleep cycle is--when you have a week or more off of an enforced sleep-wake cycle and go to bed when you're tired then wake up naturally. I would also add that before bed and morning routines are also very helpful for maintaining a consistent sleep cycle.

[fayerichards]

even done imperfectly it helps. work week days i do this better, weekends i am not setting an alarm but instead get up when i wake up. i find my weekend time is getting closer to the workday time, and overall i sleep and feel better. does help to do some light exercise when you get up and drink glass of water.

[rachellehoogendoorn]

Challenge accepted! I'm a week in. Trying to get my kids to sleep through the night too.

[aleymaurizio]

Agreed and after doing this so much with my health got better

[ChrissyChitwood]

I completely agree! It helps so much! This is such a similar schedule to the schedule I’ve preferred the last couple of years. ❤️

[jennybicuna]

I love you! I feel like I can relate to you so much! You’re very relatable and you keep it so real. Thanks for making my days better with your videos! I mean that! ❤️❤️❤️

[brookdwyer]

I have also found I sleep better if I don’t go to bed when I am sleepy. I have a bedtime routine and get sleepy once I am in my bed.

[jeannieackerman]

I'm trying hard to get a better sleep routine for myself. My 7 & 8 year old are on a good routine and when they follow it they are awesome children.

[ohwhatadiy]

Not everyone is so fortunate as to have such a healthy circadian rhythm. I have non 24 hour sleep wake disorder. This means despite going to to bed the same time every night my circadian rhythm gets later every night until I go full circle every 20 days or so. It’s a bit of a nightmare.

[choukawaiieva]

My parents have been doing this for decades. As a kid we weren’t allowed to sleep in on weekends because we had to go to bed at the same time every night. This made us more productive throughout the day because we had a routine and our energy levels were more consistent than if we had had different sleep schedules. It’s great for kids and adults alike!