Natural hormone balance

How to Cope with a Lack of Sleep and Regulate Your Sleep Cycle

Do you frequently have trouble falling asleep? Do you often wake up feeling groggy and irritable? Disturbances in the sleep-wake cycle could be caused by an imbalance of the hormone that regulates your sleep. The good news is that it is easily corrected by making simple changes in your habits and environment.

The difficulties experienced by people with chronic sleep-wake cycle disorders cannot be minimized. Not only are sufferers mentally and physically exhausted, but they also experience resulting problems in relationships and at work. Over time, medical or psychological conditions can develop or be made worse.

I am going to give you some tips on how to cope with a lack of sleep and regulate your sleep cycle.


Getting through the day after a sleepless night

Did you stay awake half the night and now feel dog-tired throughout the day? There are many reasons that rob you of a night’s sleep. Nevertheless, the day after a sleepless night does not have to be a disaster. Here are some ways you can get through the day with energy and concentration – despite the lack of sleep and fatigue.


1. Drink water in the morning

Drink a 200ml glass of water immediately after you wake up (the water should be at room temperature). The reason: we breathe out almost a liter of water while sleeping – even with a more or less sleepless night. Even after a relaxing night, we wake up dehydrated. In addition to sleep deficit, this also leads to your being so tired the next day.

2. Take a walk and then a cold shower

The sun is a fantastic alarm clock, which is why you should take a 15-minute walk in the morning. How so? Quite simply, the sun stops your melatonin production, which is responsible for making you feel sleepy. I will be telling you more about melatonin in a little bit. After a short stroll, you should also jump into an ice-cold shower.

3. Put the coffee aside for a while

Don’t jump on your coffee immediately. Many try to replace sleep with caffeine, which usually does not work. Instead, drink your first coffee 90 to 120 minutes after waking up. Only then will coffee have the desired effect. The motto “the more coffee you drink, the more alert you are” does not help. Instead, drink it in small rations every 60 to 90 minutes until 3PM. Otherwise, you will be on the fast track to another sleepless night. The caffeine kick occurs 25 to 45 minutes after consumption, but it takes about 6 to 8 hours until the body crashes again.

4. Laugh on the way to work

Listen to a comedy podcast on the way to work. You will not only be in a good mood, but will also be equally alert, for laughter drives away fatigue.

5. Be creative at work

Tasks that require your full concentration should be carried out for the coming day. Creative work is perfect now. According to some studies, you are more creative when you are tired. Brainstorming works better when you are a little distracted.


6. Eat the right thing for lunch

As in the morning, you should get at least 15 minutes of fresh air during your lunch break. At lunch, avoid carbohydrates, as they make you tired. Instead, you should have salad with a lot of protein, and grilled chicken or fish.

7. Take an afternoon nap

If you have the opportunity, you can try to sleep during the mid-day – preferably between 1 and 3PM. 25 minutes are enough in the fight against fatigue. Otherwise, you’ll be sleepless the next night.

8. Do not go to bed early

Admittedly, that sounds contradictory. But whoever goes to bed two hours earlier than usual confuses the brain. This is a time when it is used to being awake and does not want to sleep yet. You’re existing sleep patterns will only have you rolling from one side to the other and keep you from getting any sleep again. When you go to bed at the usual time, your brain is ready to go to sleep.

9. Take steps to regulate your sleep-wake cycle by increasing melatonin levels at night.Melatonin is avaiable a bottle, but there are easy ways to increase this hormone naturally.

What is Melatonin?

Quality of sleep is affected by any number of factors, however, the main biological sleep regulator is a hormone called melatonin. It is produced by the brain’s pineal gland in response to light conditions in the environment. When the retina in the eye receives less light, it transmits that information to the pineal gland. Melatonin is secreted, and sleep is induced. When the retina receives more light, less melatonin is released, resulting in wakefulness. This process is known as the sleep-wake cycle, body clock, or the circadian rhythm. Although it is automatic, we can assist nature by creating an environment that does not disrupt this process.


How to naturally increase melatonin

Everyone knows that a dark room helps you fall asleep. That’s because a higher level of melatonin is released. As it gets darker in the evening, melatonin production increases, and we get sleepy. When the sun rises in the morning, melatonin production decrease’s, and we begin to wake. Having enough morning light is just as important as having sufficient darkness in the regulation of the circadian rhythm.
The type of curtains you have in your bedroom may help or hinder your sleep. Some people think that black-out curtains will help them fall asleep faster. Possibly, but you will be groggy upon awakening. Natural morning light decrease’s melatonin and allows you to wake up feeling well-rested. Curtains with a moderate weight are your best choice for a healthy sleep-wake cycle. The room will be dark enough for sleeping at night and light enough in the morning to wake up refreshed.

Another thing you can do to help regulate your body clock is to reduce the lighting in your home during evening hours. This will get the melatonin production started gradually and cause you to feel sleepy by the time you are ready for bed.

The type of lighting is also important. The blue light of televisions, computers, and smart phones slows the release of melatonin. Often, people use their electronics at night right before they go to sleep. This is a formula for sleeplessness. No wonder inadequate sleep is such a problem in our society. Use your electronics earlier in the evening.

Making sure you get plenty of morning sun will also help to regulate your sleep-wake cycle. Open curtains wide when you get out of bed in the morning. This will give you plenty of light to turn off the melatonin production, and you will feel more rested and refreshed.


Proper melatonin regulation serves other important functions in the body. Researchers found that it improves brain health, diabetes, blood pressure, weight control, and aids the reproductive hormones. There are many other benefits of proper melatonin production, so it is worth taking extra care to get adequate, quality sleep. If you continue to have problems falling asleep most nights, talk to your doctor. There may be underlying medical or psychological factors involved.

These simple habits go a long way to promote a peaceful night’s rest and to help you feel energized in the morning. Your circadian rhythm is a natural process. Work with it and not against it.


Are you going to try this? Let me know in the comments below.












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  1. rmjia says:

    I have had difficulty to sleep well for some time. Little did I know about melatonin production has got to do with this sleeping rhythm. I will try out your suggestions and see if it works. My curtains are white and lights can be seen through but only the silhouette. Not sure, if my curtains have got to do with this as well.

    1. admin says:

      Hi, It sounds like changing your curtains might make a difference . It is certainly worth a try.

      1. RMjia says:

        Thank you. I will give that a try!

        1. Hi RMjia,
          Your welcome. I hope that these tips work out well for you.

  2. Kimberly says:

    Hi Lisa!

    I can’t thank you enough for this helpful article! As a busy small business owner it is especially hard to get a good night of sleep at times, so this was very helpful. You gave such a wide variety of tips to try and I can’t wait to try each one of them!

    I think that lack of sleep is something pretty much everyone struggles with at one point in their lives, if not per month, or another. So thanks for giving your advice, it is much needed by so many people.

    1. admin says:

      Hi Kimberly,

      Your welcome. I glad that you found this information to be helpful.

  3. Françoise says:

    Dear Lisa,

    I am interested in your article. I have a friend who is over 70 and has been her whole life insomniac.

    I guess her cycle is completely upside down, not sure she wants to change her lifestyle, but I am going to point her to your website.

    You will hear from me soon.

    Kind regards,

    1. admin says:

      Hi Francoise,

      I hope making these changes will be helpful for your friend. Let me know how it works out for her.

  4. jim says:

    I liked this article, good read. I have many sleepless nights because I have a hard time shutting down the brain. I will use your tips, never thought about the coffee later, I usually jump on that right away. LOL. But I do notice when the room is darker I do sleep better. Since I changed to a plant based diet, my sleeping patterns have got way better. It is about what you put in your body! Thank you for your post!

    1. admin says:

      Hi Jim,

      Your welcome.I agree that dietary intake can make a huge difference in sleep patterns. Thank you for sharing

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