Sleep | May 03, 2024

90 Day Circadian Cleanse

8 min read
Author: Rory Coulter


Improve your sleep quality, boost your daytime energy levels, and enhance your overall health in 5 simple steps.

90 Day Circadian Cleanse

Quality sleep is vital to our wellbeing. It lifts our spirits, sharpens our focus, and energizes us from within. It’s also our body’s time to rest, repair and recharge, keeping us feeling our best. As we always say, good health starts with good sleep. 

Modern life has taken a serious toll on our sleep. Between screens, artificial light, hectic work schedules, family obligations, sedentary lifestyles, alcohol and caffeine consumption, noise and light pollution – the list goes on – there’s no end to the things working against us to disrupt our natural sleep patterns. 

To combat these challenges and reclaim restful nights, we could all use a sleep reset – or as we like to call it, a circadian cleanse. A good circadian cleanse will help you establish healthy sleep habits for consistently great sleep and help you reset your sleep-wake cycle for a lifetime of better sleep. 

It’s as simple as making a few small lifestyle changes (getting more sunshine during the day, avoiding alcohol and caffeine too close to bed, creating a sleep-friendly nightly ritual, and maintaining a consistent sleep schedule) and taking our bestselling Sleep Blend every night for 90 days. 

Experience great sleep, establish healthier sleeping habits AND reset your circadian rhythm to set yourself up for a lifetime of better sleep with our 90 day circadian cleanse. Keep scrolling to learn more.

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Sleep Blend
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Daily Capsules
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The Sleep Set
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The Dream Set
The Dream Set
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What is a Circadian Cleanse?

A "circadian cleanse" refers to aligning our daily routines with our body's natural circadian rhythms to promote better sleep and overall well-being. This involves optimizing exposure to natural light during the day, limiting alcohol and caffeine intake, maintaining a consistent sleep schedule, creating a sleep-friendly environment to support our body's internal clock, and supporting your sleep with natural herbal supplements.

1. Get more sunshine during the day.

Have you ever found it strange that while animals are basking in the sun and plants are bending toward the light, we humans are doing everything we can to fend off UV rays? What does nature know that we’ve forgotten? 

Well, studies show that controlled exposure to direct sunlight has innumerable health benefits – from balancing hormones and boosting immunity to reducing stress and regulating sleep. 

Exposure to sunlight during the day can have a significant impact on sleep quality. Sunlight helps regulate your circadian rhythm (your body’s internal clock). Your circadian rhythm influences your sleep-wake cycle and exposure to natural sunlight during the day helps synchronize it with the external environment.

Exposure to sunlight day also helps increase melatonin production. (Melatonin is the hormone your body naturally produces to help regulate your sleep-wake cycles, not to be mistaken with melatonin supplements that are synthetic hormones that disrupt your natural circadian rhythm.) Sunlight helps promote the production of serotonin, the neurotransmitter that regulates mood and sleep, which is the precursor to melatonin. When you’re exposed to more sunlight during the day, your body produces more melatonin at night, helping you fall asleep more easily.

Exposure to sunlight during the day also boosts your vitamin D levels and improves your mood and energy levels, reducing feelings of fatigue and promoting a sense of wellbeing that contributes to better quality sleep at night.

To experience the benefits of sunlight for better sleep, aim to spend more time outdoors during daylight hours, especially in the morning. Spending even 20 minutes out in the sunshine can make a big difference. If that’s not feasible, make sure to open all your curtains and blinds to let as much natural light into your indoor environment as possible.

SleepyNed Set
SleepyNed Set
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2. Avoid alcohol & caffeine too close to bed.

Avoiding caffeine and alcohol, especially close to bedtime, can significantly improve sleep quality.

Caffeine is a stimulant that can interfere with the body's ability to fall asleep and stay asleep. It blocks the action of adenosine, a neurotransmitter that promotes sleepiness, leading to increased alertness and difficulty winding down. It's best to avoid caffeinated beverages like coffee, tea, and soda in the late afternoon and evening to minimize its impact on sleep.

While alcohol may initially make you feel drowsy and help you fall asleep faster, it disrupts the sleep cycle and can lead to fragmented and poor-quality sleep. Alcohol interferes with REM (rapid eye movement) sleep, the stage of sleep crucial for cognitive function, memory consolidation, and emotional regulation. As a result, you may experience more frequent awakenings during the night and wake up feeling unrested, even after a full night's sleep.

By limiting or avoiding caffeine and alcohol, especially in the hours leading up to bedtime, you can support healthy sleep patterns and improve overall sleep quality. Instead, opt for non-caffeinated, non-alcoholic beverages, like our bestselling Mellö, to promote restful sleep and wake up feeling refreshed in the morning.

3. Create a sleep-friendly nightly ritual.

Creating a calm and comfortable sleep environment and sleep-friendly nightly ritual can greatly improve your sleep by signaling to your body that it’s time to wind down and prepare for restorative sleep. 

Turn your bedroom into a sanctuary for sleep. Clear clutter and create a calm environment with comfortable bedding. Let in plenty of natural light and fresh air during the day and keep your room dark and cool during the night. 

As much as possible, try to limit screen time in the evening, especially right before bedtime. Electronic devices keep our brains going a mile a minute and the blue light emitted from screens can interfere with the production of melatonin, making it harder to wind down and fall asleep. Getting an old fashioned alarm clock is a great way to get out of the habit of keeping your phone right by your bed.

Establish a calming bedtime ritual to help you unwind and relax before sleep. This could include gentle stretching, reading a book, journaling, or reflecting on the best parts of your day and practicing gratitude. 

Take Sleep Blend an hour before bed and when you’re ready to fall asleep, practice relaxation techniques such as The 4-7-8 Method or The Progressive Muscle Relaxation Method.

The 4-7-8 Method

The 4-7-8 method is a breathing technique that involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This simple practice helps calm the nervous system, reduce stress, and promote better sleep. 

  1. Inhale quietly through your nose for 4 seconds.
  2. Hold your breath for 7 seconds.
  3. Exhale through your mouth with a whooshing sound for 8 seconds.
  4. Complete 4 cycles.
The PMR Method

Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing and relaxing different muscle groups throughout the body. This method helps release muscle tension, reduce stress, and promote relaxation for better sleep.

  1. Raise your eyebrows up high for 5 seconds.
  2. Relax your muscles and feel the tension drop for 10 seconds.
  3. Smile widely for 5 seconds.
  4. Relax your muscles and feel the tension drop for 10 seconds.
  5. Squeeze your eyes shut for 5 seconds.
  6. Relax your muscles and feel the tension drop for 10 seconds.
  7. Work your way down your body tensing and relaxing all your muscles.
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4. Maintain a consistent sleep schedule.

Maintaining a consistent sleep schedule can have a significant impact on your sleep quality by helping to regulate your circadian rhythm and promote a regular sleep-wake cycle. This entails going to bed and waking up at the same time every day.

Choose a specific time to go to bed each night and try to stick to it. This helps train your body to recognize when it’s time to wind down and prepare for sleep. Similarly, set a consistent time to wake up every morning. This helps reinforce your body’s internal clock and establishes a regular sleep-wake pattern. Adjust your bedtime and wake up time accordingly to make sure you’re getting enough rest each night, ideally between 7 and 9 hours of sleep, depending on your individual needs. Try to maintain your sleep schedule on weekends and holidays if you can. Sticking to a regular sleep routine helps avoid disrupting your internal clock.

5. Take Sleep Blend every night for 3 months.

Our bestselling Sleep Blend helps you fall asleep faster, stay asleep longer, and wake up rested and energized. Taking it consistently every night for 3 months will help you experience great sleep, establish healthier sleeping habits AND reset your circadian rhythm to set yourself up for a lifetime of better sleep even after you stop taking it!

By practicing a circadian cleanse, you can improve your sleep quality, boost your daytime energy levels, and enhance your overall health and wellbeing. Here’s to experiencing the transformative power of quality sleep and unlocking a consistently healthier, happier you in only 3 months!

“I’ve tried a lot of sleep supplements and there is nothing that even comes close to Ned Sleep Blend. This stuff is potent. It works every single time.”–Sal Di Stefano, Co-Founder of Mind Pump