How to Get to Sleep by Setting Your Biological Clock: A Daily Schedule for Healthy Sleep

Do you ever struggle to fall asleep at night? Would you like to know a good way to fall asleep quickly and easily every night? Not many people know that there is a simple method that can help you fall asleep very consistently and that works for the majority of people who try it. The method works by setting your biological clock (or circadian rhythm) right with a regular daily schedule. Don’t worry, it’s very flexible!

You may be aware that your body has an internal clock, which is also known as your circadian rhythm. This clock controls all sorts of biological functions, including sleep. If you get your internal clock set right, you can fall asleep without any trouble every night. Sound good? Let’s get started.

We’re going to use four signals that you can use to get your internal clock set properly (there are many more but it’s best to keep it simple):

  1. Waking time
  2. Breakfast
  3. Sunlight exposure
  4. Evening relaxation.

The first signal is waking time. It’s very important to keep your waking time consistent every day. Almost everybody needs to use an alarm clock for this, at least at first. After several days with a consistent waking time you will likely find that your body anticipates it and wakes you up a few minutes before. Waking up consistently at the same time every day will teach your body to get tired at the right time each evening to allow enough time for sleep.

The second signal is eating a healthy breakfast. Try to get a fairly substantial meal at about the same time each morning. This will serve as another time marker to your internal clock, and after several days you should find yourself waking up slightly hungry as your body anticipates this meal.

The third signal is sunlight exposure. Your circadian rhythm (internal clock) is very dependent on the sun. Because of this, you should try to make sure you get some time outside in the sun every day. It doesn’t have to be a lot, but aim for a minimum of fifteen minutes. Also remember that it doesn’t need to be bright or strong sunlight – your body is sensitive enough that winter sun will do the job too.

The fourth and final signal is evening relaxation. If you attempt to move straight a state of focused, alert working into sleep, you will find it very difficult. You can avoid this problem by including a period of evening relaxation into your routine every day. This should be at least one or two hours to make sure your mind and body have time to wind down from the stresses of the day.

By combining these four signals into your daily routine, you will find that your internal clock quickly adjusts and has you falling asleep each night without any difficulty.