6 Easy Ways To Improve Your Circadian Rhythm

Circadian Rhythm

There’s nothing worse than trying to get your 8 hours of sleep and failing. Sleep is one of the most important aspects of your lifestyle, alongside nutrition and movement, so if you’re struggling to drift off, it’s worth looking into why.

Your circadian rhythm is your internal body’s 24-hour clock. It runs in the background of your brain and cycles between sleepiness and alertness at regular intervals. At times, this can fall out of sync. Keep an eye out for: lack of energy, food cravings, low mood and frequent colds.

The Free Soul team has rounded up 6 ways to improve your circadian rhythm, to help improve your sleep hygiene.

Sun Exposure

Try to get some morning sun exposure, this will suppress melatonin (the sleep hormone). We love kick starting the day with a walk, coffee and podcast - even just 15 minutes will make a big difference!


We encourage you to start introducing supplements into your daily routine. Feeding your body with the right vitamins is crucial for your body’s health. Without fail our team has our Free Soul Greens every morning before our AM coffee.


Get a sweat on during the day, it helps regulate circadian rhythms by providing external cues. Moving your body can improve the quality of your sleep and lead to increased fatigue at night which can promote deeper and more restful sleep.

Cut down on caffeine

Reduce the amount of caffeine you’re having, especially later in the day. The Free Soul team makes sure we stop drinking caffeine at least 6 hours before we go to sleep. Admittedly, it is a challenge, but so worth the benefits!

Bedtime routine

Create a relaxing bedtime routine to signal your body it’s time to zzz. This helps if you have a consistent sleep schedule, make sure that you are going to sleep at the same time every day, even on the weekends.

Put away your screens

It is very important to put down screens at least one hour before hitting the hay, the blue light can change your melatonin production. It is easier said than done, but you have to make sleep your priority! This is one of our team’s New Years resolutions!

Remember, it’s all about finding what works for you, so don’t be afraid to experiment! But, once you’ve found it, try your best to stick to it and you will see an influx of health benefits!