8 Circadian Habits To Activate Your Natural Healing Cycle

In wellness circles, there’s always a new “it” supplement or wellness hack promising phenomenal results, and while some are very worthy of attention, nothing delivers long-term results like consistent daily habits . . . especially the ones that impact your circadian cycle.

That’s because your body has a blueprint for unlocking better sleep, sustained energy levels, emotional well-being and more – and it’s all tied to the 24 hour clock sitting in your suprachiasmatic nucleus (SCN).

Seriously, learning to live in harmony with your biological rhythm can be life-changing.

In this article we’ll dive into eight habits that create a strong foundation for whole-body wellness, plus a few optional additions to consider. As always, none of these statements have been evaluated by the FDA, this article is not medical advice, and it’s not meant to diagnose or treat any condition.

☀️ How Your Hormones Follow the Sun

We spend our days building our lives in the outside world—and our nights recovering from the toll those efforts take on our bodies. When things are working the way nature intended, our hormones shift throughout the day to support these two modes.

Cortisol, for example, often gets labeled as a “stress hormone” we need to avoid—but it’s not the enemy. In fact, we need it to survive – the real issue is when and how much is released.

In the morning, cortisol acts like a gentle internal alarm clock. It gives us that “get up and go” signal that nudges us toward productivity. Without it, we’d lack the motivation to tackle our to-do lists, prep nourishing meals, or show up for the people who rely on us.

As the day progresses, cortisol levels should gradually decline, making room for melatonin—your “stay-put and sleep” hormone. The rise of melatonin signals your body to shift gears into cleanup, repair, and regeneration mode while you sleep.

That’s a very good thing, because even on a perfectly healthy day, all your metabolic efforts (thinking, moving, digesting) create a lot of cellular waste.

But here’s the key: this whole rhythm depends on light.

Light: The Hidden Activator of Your Biology

Your circadian rhythm runs on environmental cues, and light is the most powerful one. Morning sunlight, with its full-spectrum brightness and cool blue wavelengths, sends a strong “daytime” signal to your suprachiasmatic nucleus – your body’s master internal clock.

As the sun sets and the light becomes warmer and redder—think candlelight or firelight—your body gets the message that it’s time to slow down and rest.

We are so biologically attuned to these shifts that even the design of our eyes supports them.

Yep, our eyes don’t just sense light/darkness and report back to the SCN – they contain melanopsin-containing retinal ganglion cells that actively track light based on position, brightness, and color temperature so your body can figure out what time of day it is and what hormones to release. (1) (2)

Life Out of Rhythm

Unfortunately, modern life has a way of pulling us out of sync.

Most of us don’t get enough bright, natural light in the morning to properly anchor our internal clock. We spend our days under dim indoor lighting—and then flood our eyes with “sunlight” wavelengths via blue-rich screens and overhead LEDs late into the evening. In other words, our bodies are often running into the wrong signals at the wrong times.

No wonder so many of us feel tired but wired at night… and groggy in the morning.

The good news is your rhythm is designed to reset. With a few intentional shifts, you can begin nudging your biology back into alignment—day by day, light cue by light cue.

Here are ten circadian habits that help restore balance and support whole-body wellness.

☀️ #1 – Morning Sunlight (with Optional Grounding)

Your body already knows what to do—you just need to give it the signal. Getting outside within the first hour of waking is like pressing “start” on your internal clock. It boosts alertness, sets your hormone rhythms for the day, and helps your body know when to wind down later.

Quick Win: Step outside for 10-30 minutes within 30–60 minutes of waking. No sunglasses. No windows. Just light.

Level-Up: Stand barefoot on the earth for grounding and/or pair your outdoor time with a short walk.

🧘‍♀️ #2 – Take Breaks That Actually Make a Difference

You know how cortisol levels are supposed to start high in the morning and gradually ease off as the day goes on—making space for relaxation, rest, and repair?

Well, here’s the catch: when you’re stressed, cortisol competes with melatonin—and usually wins. (3) And that’s not just a problem for your mood. It’s a problem for your sleep.

High stress in the afternoon or evening can delay melatonin production and mess with your ability to fall (and stay) asleep. That’s why managing stress during the day is one of the most overlooked ways to sleep better at night.

Now—if the idea of “managing stress” only makes you more stressed, I get it. I’ve tried #allthetechniques, and let’s just say… most of them didn’t feel like a good use of my time. But the few that do work for me really work.

So here’s my suggestion: pick one or two from the list below that actually sound appealing (or at least tolerable), and give them a try for a few days. See how you feel. If they help, find a way to weave them into your routine—ideally in 2–3 short breaks a day.

🌿 Break Ideas That Work (For Real People)

Gentle Movement – Walks after meals, desk stretches, or a few minutes of yoga.
Breathwork – Try box breathing, 4-7-8, or just take some time to focus on relaxing your jaw while breathing slowly through your nose.
Mindfulness or Meditation – Even 5 minutes can make a difference.
Pranamat – Lying on this acupressure mat releases endorphins and helps reset the stress response. I add a tag in my Oura ring app when I do a session and it always shows a huge drop in stress levels after a session. SAVE 10% WITH HEATHERDESS
Cold Plunging – I use this daily when I’m transitioning between “go mode” and “rest mode” – usually right before or after dinner. Just like with the Pranamat, my stress level biomarkers all drop after a session.
Legs Up the Wall – This one’s free, easy, and surprisingly powerful for calming your nervous system. To try it, lie on your back and extend your legs straight up a wall (or rest them over the edge of a couch or bed). Let your arms relax by your sides, close your eyes, and take slow breaths for 5–10 minutes. It encourages blood flow back to the heart and activates your parasympathetic nervous system—your body’s “rest and digest” mode.Heads up: If you’re pregnant, have glaucoma, uncontrolled high blood pressure, or any condition that makes lying flat uncomfortable, check with your care provider before trying this one.
Tapping (EFT) – Great for calming the nervous system fast. Here’s how to do it.
Music Reset – One song. Eyes closed. Slow breaths. Works wonders.
Sunshine + Stillness – Go outside, close your eyes, and do nothing for 2 minutes.

☀️ #3 – Midday Sunlight

While early light is most important, bright natural light around midday helps reinforce your internal clock and prevent circadian drift. (4)

It also helps boost daytime alertness, so you’re less likely to hit that mid-afternoon slump.

How to add it in:

Take a short outdoor walk mid-morning or early afternoon
Eat lunch outside or in a naturally lit space if possible

☕️ #4 – Set a Caffeine Curfew

If you drink a cup of coffee (with 200mg of caffeine) at 3pm, chances are pretty good that 100mg will still be active in your system at 8-9pm. (5)

Caffeine blocks adenosine, a sleep-promoting chemical that builds up in your brain throughout the day. Everyone metabolizes it at a different rate, so do some experimenting and find out when your cutoff point should be.

Quick Win: Cut off caffeine 6–8 hours before bed.

Level-Up: Track your response to caffeine using a sleep tracker like the Oura Ring to find your ideal cutoff time.

🍽 #5 – Time Your Dinner for Better Sleep

Eating a big, heavy meal right before bed can leave your body working overtime on digestion—when it should be winding down for rest and repair.

And if you’ve ever gone to bed with a full stomach and felt that burning sensation creep up your throat, that’s no coincidence. Lying flat after eating increases the chances of stomach acid making its way back up into your esophagus, which can trigger heartburn. (6)

But here’s the thing—it’s not always as simple as “stop eating after 7 p.m.” Food timing is important, but so is blood sugar balance. In some cases, a small snack before bed can actually help you sleep better—especially if it keeps your blood sugar steady overnight. (7)

In those situations, a small snack with protein, fat and fiber (like a few slices of apple with almond butter) may be just enough to prevent those 2 a.m. wakeups caused by a dip in glucose. (8)(9)(10)(11)

Quick Win: Try to finish dinner 2–4 hours before bedtime so your body can shift into repair mode. If you’re truly hungry later in the evening, reach for a blood sugar–friendly snack to support more restful sleep.

🌅 Bonus Habit – Catch the Sunset

There’s something undeniably calming about a good sunset—but it’s not just a pretty sky.

Light cues are so important to our biology that our eyes contain specialized chromatic retinal circuits designed to detect the subtle color shifts that happen at sunrise and sunset. (12)

When the cool tones of daytime light begin to shift toward the reddish hues of sunset, it sends a signal to your body that it’s time to start winding down.

Quick Win: Step outside during sunset—even for just a few minutes.

Level-Up: Make it your daily cue to slow down. Pair it with a walk, breathwork, or journaling under the soft glow of the evening sky.

Note: This one isn’t essential, but for some people it can be very effective. I’m including it here because this is about where it would land in your day if you were following all the habits in order.

🌒 #6 – Transition Your Environment To Night Mode

It’s not just what you do before bed—it’s where you do it. Your environment has a huge influence on how quickly (and deeply) you fall asleep.

Bright overhead lights, screen glow, and blinking gadgets all send daytime signals to your circadian rhythm, telling it to stay alert when it should be preparing for rest.

Fortunately, small shifts—like switching to circadian-friendly light bulbs, using blue light blocking glasses, or placing dimming stickers on electronics—can have a big impact on melatonin production and sleep quality. I walk through all the practical tips in my guide to creating a truly sleep-supportive space.

👉 New Article Coming Soon: The Cozy Science of Better Sleep Spaces

🛁 Optional Wind Down – Take a Warm Bath

After sundown, the natural world begins to cool—and our bodies are designed to respond to that shift. A drop in environmental temperature sends a biological signal that it’s time to rest.

Since our environments are climate controlled, we have to create this signal intentionally, either by lowering the thermostat or taking a bath.

A bath helps by surrounding you with warmth, so that when you step out your body registers the ambient air as a drop in temperature—a powerful signal that it’s time to sleep.

Quick Win: Take a warm bath or foot soak 60–90 minutes before bed.

Level-Up: Add Epsom salts or magnesium chloride flakes.

🧂 #7 – Optimize Magnesium Levels

Magnesium supports muscle relaxation, stress resilience, and the production of calming neurotransmitters like GABA. It also helps regulate melatonin and may improve sleep quality.

Ways to support magnesium levels:

Eat magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate
Soak in a magnesium bath
Consider supplementing when needed – here are some types to consider

🍵 A Little Something Extra – Sleepy Tea

If something has thrown your rhythm off and you’re having trouble winding down, a warm cup of sleepy tea can be a gentle way to ease into rest.

Here are some recipes to try:

Banana tea contains compounds that support restful sleep.
Kava has long been used for stress-relief, deep sleep and neuromuscular relaxation, but there are safety considerations that are important to be aware of. In this article I dive into them, and share a recipe for kava tea.
Moon milk is a creamy herbal tea with Ayurvedic origins. Here’s how to make it.
Sweet dreams tea is made with calming herbs like lavender, catnip, and chamomile.
This sleep dust recipe makes an instant cup of powerful sleep promoting herbs. Just add water!

Quick Note: Bedtime teas tend to work best when they’re used occasionally or rotated. That way, your body doesn’t become too accustomed to the same herbs, which can sometimes reduce their effectiveness over time.

🕒 #8 – Go to Bed at the Same Time Each Night (Before 10pm is Best)

Your body thrives on rhythm. Deep, regenerative sleep tends to happen in the earlier part of the night—often between 10pm and 2am. (13)

I once heard Dr. Alan Christianson – author of the The Adrenal Reset Diet – say at a small gathering that the reason could be because in more primitive environments, this window of time is the safest for us to be out of commission.

We don’t move in the deeper stages of sleep, so that’s when we’re most vulnerable. In natural environments it’s probably best to get that kind of sleep out of the way early in the evening, when predators are still groggy from waking up for their “day.” That way, we’re more alert when predators are fully awake and prowling, and we can run away if needed.

Dr. Christianson also talked about something many of us have experienced —what he calls a “second wind.” It usually goes something like this: Your day is so exhausting that you’re ready to fall asleep at 6pm, but then somehow you start scanning social media and – BOOM – it’s 10:30 and you’re feeling wide awake.

According to Dr. Christianson, chances are that your body released hormones intended for intensive repair, but because you hadn’t gone to bed yet you experienced it as an energy rush instead.

Now that I know about the second wind I try to avoid it by going to bed at the same time each night. The more consistent I am the easier it is to fall asleep, which makes a big difference in my morning energy levels.

Quick Win: Stick to a regular sleep schedule. If needed, shift your bedtime earlier by 15 minutes at a time until you reach your goal.

Level-Up: Create a 30-minute wind-down ritual to signal your nervous system that it’s time to rest.

🦷 Optional – Try Mouth Taping

After a certain number of candles on the cake, we’re way more likely to start breathing through our mouth at night—and that’s not great news for sleep.

One study found that people over 40 are about six times more likely than people in their 20s and 30s to spend more than half the night mouth breathing.

Unlike nasal breathing, which filters and warms the air and supports deeper sleep, mouth breathing can dry you out, raise your risk of respiratory infections, and make it harder to stay in deep, restful sleep. (14)

Fortunately, there are simple, effective ways to encourage nasal breathing throughout the night. One of my favorites is MyoTape, a gentle mouth tape designed to support healthy breathing without forcing the lips shut. It helps train your body to keep the lips sealed and the breath flowing through your nose—even if you have a beard or sensitive skin.

Quick Win: Pop on some MyoTape before bed a few nights a week and see how you feel in the morning. Use code MPSAVE for a discount.

Level-Up: Pair it with gentle breath training like the Buteyko Method to support deeper breathing and even better sleep over time.

🔘 Optional – Consider a Sleep Tracker

Although totally optional, one of the most helpful tools I’ve ever used to support circadian health is the Oura Ring. It tracks:

Sleep stages
Activity
Heart rate variability recovery
Temperature
Respiratory rate
Menstrual cycle phases

It also teaches you to align your sleep midpoint (the halfway point between sleep and wake time) with your circadian rhythm type. I also love that it can be used while in airplane mode.

Here’s my full review, and here’s where to get yours.

❌ Circadian Curveballs That Can Sabotage Sleep

🏃‍♀️ Intense Exercise Too Late in the Day – Intense exercise spikes cortisol, which can delay your body’s natural rise in melatonin and make it harder to wind down. That’s especially true if your workout ends within a few hours of bedtime. (12)

Aim to get your high-intensity workouts done earlier in the day when your body is already in “go mode.” In the evening, choose gentler movement like yoga, stretching, or a relaxing walk to help ease into rest.

🍷 Alcohol Before Bed – Even though that evening glass of wine might feel like it helps you relax, alcohol is a major sleep disruptor. It fragments sleep, reduces REM, suppresses melatonin, and throws off your body’s temperature regulation—especially when consumed too close to bedtime. (15) (16)

What to do instead:

Avoid alcohol at least 3–4 hours before bed to minimize its impact on your sleep cycles.
Try a calming mocktail or herbal tea instead—chamomile, lemon balm, and passionflower are great evening options.

Looking for more support?

If you feel like you’ve tried every health trend out there and aren’t experiencing the changes you’re hoping for, let’s work together to create a customized approach just for you.

As a Functional Diagnostic Nutrition Practitioner (FDN-P), I use in-depth functional lab testing with lifestyle changes to help women identify and resolve roadblocks to healing.