| Our readers are invited to email us with their questions! Q: What does “circadian rhythm” mean and how can you support it? (Luke P.) A: Luke, circadian rhythm is an internal process that regulates our sleep–wake cycle and repeats roughly every 24 hours. It is supported by a regular sleep schedule as well as natural fluctuation in day and night hormones, daylight and darkness, and body temperature. Irregular sleep times, heavy use of stimulants or alcohol, jetlag, and chronic stress can mess with this rhythm. You can support the circadian rhythm through a healthy lifestyle, balanced diet, being active and outdoors during the day, and switching off in the evening (lights and devices, as well as your mind and body!). The natural sleep hormone melatonin support sleepiness in the evening. Following good guidelines allows melatonin to work for us. Some people take a melatonin supplement, especially during periods when they are struggling with their sleep rhythm or to combat jetlag. ----------------------------------------------------------------- Q: What can I do if I feel tired but when my head hits the pillow my mind starts racing? (Susan K.) A: Susan, this is a common issue and worth experimenting with to find out what works. Scrolling through work emails in the evening is a bad idea for anyone who recognizes this tendency! Well before bedtime, start slowing down and get ready for sleep with a good routine to “leave the day behind”. Some find it helpful to write a list of what’s ahead the next day to help them get some closure on the day and accept that not everything has to get done now. A perfectionist mind wants to get it all done, but we need to learn to accept our limits. You can also try some activities that help slow your mind down: classical or meditation music, meditation routines, breathing exercises, nature sounds, sleep stories, etc. | 
