Page 42 - February 2023
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Another tool to optimize the circadian to person, but not dramatically. Avoid
cycle is to increase your core body napping after 3pm as it will disrupt
temperature as soon as you wake up. your night’s sleep, and avoid napping
One way to do this is to take a cold longer than 20 minutes - longer naps
shower. This releases hormones such as won’t make you feel refreshed and re-
adrenaline and epinephrine which will energized.
alert your body to warm up and increase
wakefulness. Your room temperature plays a role too.
Sleeping in a cooler environment, about
The opposite is true for the evening. 66 to 67° F, allows you to experience a
Decreasing your core body temperature deeper sleep.
in the evening is a great way to ease into
sleep. Taking a hot-warm shower, bath, Some people like playing soft monotone
or sauna are great methods. music to “lullaby” them to sleep; some
like mediations and visualizations. Here
Also, keep in mind that our body’s we offer you a bedtime meditation for
temperature fluctuates during day. So, rejuvenation and good health. Try it out
if you want to have a nap, which also and see if you like it.
brings an array of health benefits,
try to do it at around 2pm – this is Wishing you good nights and happy
when the body temperature drops 1-2 mornings!
degrees. This time can vary from person
Lauren Dunn and Katerina Belik
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