Sleep Course

Day 3: The Ancient Sleep Tip That Restores Your Circadian Rhythm

Written by Dr. Chad Walding, DPT

March 15, 2022

Day 3: The Ancient Sleep Tip That Restores Your Circadian Rhythm

Welcome to Day 3 of the 7-Day Sleep Course!

Yesterday, we talked about how to optimize your sleep environment so that you can get better, higher-quality sleep.

Now tell me…

Did you put a blanket over your windows last night to block out excess light? What about investing in an alarm clock without those obnoxious bright lights? And your bedroom temperature…did you set it between 66 and 68 degrees?

These all seem like silly ways to get better sleep, but trust me…they WORK.

Remember: We’re upgrading your sleep space for your genes. Which means…no blue light, no street lights beaming in, and no 21st-century electronics shining in your eyes.

So, now that you have a bedroom that’s designed to help you get deep, restorative sleep, we’re going to talk about how to restore your circadian rhythm so that you can switch on the right hormones at the right time.

In this super short video, you’ll learn about an ancient sleep tip that very few people are talking about…

One that your family incorporated into their day for centuries…

And one that your genes literally crave when they wake up in the morning…

Press play to discover what it is…

This ancient sleep tip has been long-forgotten in our modern culture, and it’s one of the best ways that you can improve your sleep.

Here it is…

When you wake up in the morning, go outside and expose your skin to the sun.

This lets your body know that it’s daytime, signaling it to activate daytime hormones (cortisol) and suppress nighttime hormones (melatonin)…

The cortisol your body releases each morning gives you a natural boost of energy. Then, throughout the day, cortisol gradually declines and is replaced with melatonin (your sleep hormone) when the sun goes down.

In short, your hormones are designed to act in alignment with the sun.

And because many of us aren’t getting exposed to natural sunlight first thing in the morning, our body has fallen out of its natural circadian rhythm.

Which leaves us with outrageously high cortisol levels, resulting in more stress and poor sleep.

So, to combat this, simply go outside first thing in the morning and expose your skin to the sun.

Within a few days, you’ll begin to notice that your sleep problems improve naturally on their own.

What’s Next?

Congrats! You just completed Day 3 of The NativePath Sleep Course: The Sleepless Person’s Guide to Getting Better Sleep (in just 7 days).

Tomorrow, on Day 4, I’m going to share the BEST and WORST sleep positions with you…

By the end of the video, you’ll learn…

  • Which sleeping positions are keeping you in pain.
  • The importance of a neutral spine, and how to achieve it.
  • The pillow I sleep with every night that eliminates my aches and pains.

Well, that’s all I have for you today. Keep an eye out in your inbox for tomorrow’s sleepytime tip…You won’t want to miss it!

To better sleep,

Dr. Chad

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Dr. Chad Walding
Article by

Dr. Chad Walding

As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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