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Nurturing Sleep and Harmonious Rhythms 😴

Written by Portland Clinic of Natural Health on November 28, 2023

Nurturing Sleep and Harmonious Rhythms 😴

We now have shorter days and longer nights. It's an opportune time to explore strategies for supporting sleep and maintaining healthy circadian rhythms. Adequate sleep and a well-balanced internal clock are vital for our overall well-being. In this newsletter, we will delve into natural approaches to improve sleep quality and harmonize your circadian rhythms as daylight hours continue to shorten.

The Importance of Sleep and Circadian Rhythms

A good night's sleep and a well-regulated internal clock are the foundation of a healthy life. When these rhythms are disrupted, it can affect not only your sleep quality but also your mood, cognitive function, and overall health. Here are some strategies to consider:

1. Prioritize Sleep Hygiene:

  • Maintain a consistent sleep schedule by going to bed and waking up at the same times each day.
  • Create a restful sleep environment that is dark, quiet, and cool.
  • Limit exposure to screens and artificial light in the evening, as they can interfere with melatonin production.

2. Get Adequate Natural Light:

  • Maximize your exposure to natural daylight during the daytime, which helps regulate your body's internal clock.
  • Consider morning walks or outdoor activities to kickstart your circadian rhythms.

3. Mindful Eating and Timing:

  • Avoid heavy meals and caffeine close to bedtime. Opt for a light, balanced dinner several hours before sleep.
  • Pay attention to meal timing and try to eat meals at consistent times each day.

4. Stress Management:

  • Practice stress reduction techniques, such as meditation, yoga, and deep breathing exercises, to ease your mind and prepare your body for restful sleep.

5. Exercise Regularly:

  • Engage in regular physical activity, but aim to finish exercise at least a few hours before bedtime to avoid overstimulation.

6. Natural Supplements:

  • Discuss natural supplements and herbs with our naturopathic specialists that can support sleep quality, such as melatonin, valerian root, or chamomile.

7. Establish a Wind-Down Routine:

  • Create a calming pre-sleep routine, which may include reading, gentle stretching, or a warm bath, to signal to your body that it's time to rest.

8. Seek Professional Guidance:

  • If you're struggling with chronic sleep issues or disrupted circadian rhythms, consult with our naturopathic specialists for personalized support and guidance.
  • Our Naturopathic Environmental Health Specialist here at PCNH is an incredibly passionate & knowledgeable doctor who specializes in sleep optimization. He’s currently accepting new patients!: Dr. Nik Belikoff-Strads, ND 🌿 - Learn More

Your Path to Quality Sleep and Harmonious Rhythms

Here at PCNH, we are dedicated to helping you achieve better sleep and balance your circadian rhythms. Sound sleep is essential for physical and emotional well-being, and we're here to provide personalized support to help you attain the restorative sleep your body deserves.

If you have any questions or concerns related to your sleep or circadian rhythms, please don't hesitate to reach out to our team. Together, we can work on creating a nurturing environment for your sleep, even as the days grow shorter.

Wishing you restful nights and revitalized days this November.

- The PCNH Team

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