By Rebecca Horch, BACYC, CPC
Reading Time: 3 minutes

If you’ve ever felt like your sleep is out of sync, you’re not imagining it. Our bodies run on built-in rhythms that tell us when to wake, when to wind down, and when to sleep—but modern life doesn’t always cooperate. Understanding how these rhythms work can make all the difference when it comes to getting truly restorative rest.

The Science of Sleep: How Your Body Knows When to Rest

Our sleep is governed by an intricate system of biological processes that function on a 24-hour repeating rhythm—also known as the circadian rhythm (NIH). Two key factors drive this cycle:

• Sleep Pressure – Throughout the day, a compound called adenosine builds up in the brain, creating a natural drive for sleep. The longer you’re awake, the more adenosine accumulates – eventually making you feel drowsy.
• Circadian Rhythms – Light exposure plays a huge role in our body clock. In the morning, sunlight triggers the release of cortisol and adrenaline, which help us wake up and stay alert. In the evening, as darkness sets in, melatonin production increases, signaling to the body that it’s time to sleep.

But here’s the problem: modern life constantly interrupts these natural rhythms. We were meant to wake up with sunlight, move our bodies early in the day, and ease into darkness at night. Instead, we spend our mornings indoors, our evenings under artificial lights, and our nights staring at screens that tell our brains it’s still daytime. No wonder sleep feels elusive.

Neuroscientist Andrew Huberman explains:
“Avoid viewing bright lights—especially overhead lights—between 10 p.m. and 4 a.m., as exposure during these hours can suppress melatonin and interfere with deep sleep.”

Practical Strategies to Align with Your Natural Sleep Cycle

Dr. Huberman lays out a powerful, evidence-based sleep toolkit to help optimize sleep quality. Here are some of his key recommendations:

• Get Morning Sunlight Exposure – “View sunlight by going outside within 30-60 minutes of waking. Do the same in the late afternoon before sunset.”
• Stick to a Consistent Sleep Schedule – “Wake up at the same time each day and go to sleep when you first start to feel sleepy.”
• Be Mindful of Caffeine Intake – “Avoid caffeine within 8-10 hours of bedtime.”
• Limit Evening Light Exposure – “Avoid bright lights—especially overhead lights—between 10 p.m. and 4 a.m.”
• Use Non-Sleep Deep Rest (NSDR) Techniques – If you wake up in the middle of the night and can’t fall back asleep, consider doing an NSDR protocol (such as Yoga Nidra or guided breathwork).
• Consider Sleep-Supporting Supplements – Supplements like magnesium threonate or bisglycinate, apigenin, and theanine may help, but he advises starting with one at a time to assess its effects.

For a deeper dive into these protocols, check out Dr. Huberman’s “Toolkit for Sleep” at hubermanlab.com.

The Bigger Picture

Getting better sleep isn’t just about what you do – it’s about working with how your body is already designed to function. When you start paying attention to these natural rhythms, you might notice subtle shifts: waking up feeling a little more refreshed, falling asleep a little faster, or feeling less wired at night. These changes don’t happen overnight (literally), but over time, they add up.

Of course, sleep isn’t always as simple as adjusting your habits. Hormones, stress, and sleep disorders can all play a role, too. In the next post, we’ll dig into how these factors influence sleep – and what you can do to support your body when it feels like rest just isn’t coming.

Until next time, 

Rebecca

Rebecca Horch( BACYC, CPC )

Rebecca strives to support others in building resilience, self-compassion, connected relationships and self-awareness. She loves to work with people who are ready for the hard work of inner growth and is passionate about helping others tap into their intuitive gifts and use them in this world.

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