From the Desk of Carolyn Dean MD ND
Reset Your Sleep Rhythm Naturally for Deep, Restorative Rest
Do you feel more tired than ever—yet still struggle to achieve deep, satisfying sleep? Many people describe feeling “tired but wired”: exhausted during the day, but unable to enter the restorative stages of REM sleep at night. They know something is off, but they don’t understand why. Let’s change that.
Social media trends like “sleepy girl mocktails” have people blending tart cherry juice (which contains trace amounts of melatonin), magnesium glycinate, and soda water as a substitute for an alcoholic nightcap. Meanwhile, blue-light blocking glasses have become a multi-billion-dollar industry. But are these trends addressing the real cause of sleep disruption—or just the symptoms? Blue light from phones, tablets, and computers is a high-energy, short-wavelength light that suppresses melatonin, the hormone signaling your brain that it’s time to sleep. Orange-tinted glasses can help when worn a couple of hours before bedtime—but putting devices away altogether is far more effective.
Why a Dysregulated Nervous System Disrupts Sleep
Even with blue-light glasses on, scrolling stressful news, emails, or to-do lists keeps your nervous system in high gear. Cortisol and adrenaline—the fight-or-flight hormones—don’t shut off just because you’ve dimmed your screen or sipped a mocktail. If you’re dealing with insomnia or frequent night waking, it’s important to understand this:
Sleep is not a bedtime problem. It’s a biological rhythm problem that starts long before you get into bed.
Sleep quality depends on how supported your nervous system is throughout the day—not just during the last hour before sleep.
Circadian Rhythm and the Body’s Natural Sleep Cycle
Your circadian rhythm is your body’s internal 24-hour clock, regulating sleep-wake cycles, hormone release, digestion, and body temperature. Located in the hypothalamus, it coordinates nearly every biological process. Light exposure tells the brain to stop producing melatonin and wake up—far more effectively than coffee ever could. Darkness triggers melatonin release, ideally preparing the body for sleep. Modern life disrupts this rhythm through:
- Chronic stress
- Excessive screen exposure
- Irregular sleep and meal times
- Evening exercise
- Mineral deficiencies
When circadian rhythm falters, sleep suffers.
How to Support Melatonin and Reset Sleep Rhythm Naturally
Melatonin is your body’s natural sleep hormone. It regulates sleep-wake cycles, supports deep restorative sleep, and offers antioxidant and hormone-balancing benefits. Rather than relying heavily on supplements entirely, I encourage supporting natural melatonin production. Melatonin is secreted in darkness, with the body primed to release it between 8pm and 10pm, aligned with pre-electricity rhythms. Going to bed earlier allows you to access this window and supports growth hormone release during deep sleep. Magnesium plays a central role here:
- It calms nerve firing
- Activates the parasympathetic “rest and repair” state
- Supports serotonin production during the day, which converts to melatonin at night
When magnesium is deficient, melatonin pathways suffer. A note on melatonin supplements: Some people report next-day grogginess after taking melatonin. This is often blamed on taking too high a dose. However, melatonin requires magnesium to metabolize properly—so grogginess may actually signal a magnesium deficiency.
Why Better Sleep Starts During the Day
This may surprise you, but as I laid the groundwork earlier, sleep is created during the day—not at night. You can’t fix sleep at 10 p.m. if your nervous system has been overstimulated from morning to evening. While some of these suggestions may feel extreme, they’re meant to give you the power to reset your own circadian rhythm.
Resetting Your Sleep Rhythm With Light and Darkness
I advocate—and personally practice—aligning with natural light and darkness.
Morning light exposure:
Spending 10–15 minutes outdoors in natural sunlight each morning suppresses melatonin, boosts alertness, and resets your sleep-wake cycle. I’m actually fortunate to be able to take an early morning walk as the sun is rising.
Darkness at night:
Melatonin is produced in true darkness. Creating a pitch-black sleep environment using blackout shades or heavy drapes can dramatically improve sleep onset and depth. I even advocate sleeping without electricity when possible to support deeper rest and easier waking. And swipe your phone to sleep as well. Artificial light—especially blue light at night—confuses the brain and suppresses melatonin. A “digital sunset” 1–2 hours before bed helps protect natural sleep rhythms. Magnesium also supports circadian timing at the cellular level. Deficiency can worsen insomnia, while replenishing it supports serotonin-to-melatonin conversion and nervous system relaxation.
Trend Check: Mocktails & Blue-Light Glasses
In a culture driven by viral health hacks, suggesting a return to pre-electricity rhythms can sound radical. But blue-light blockers can’t override chronic stress, and sleepy mocktails—often containing sugar or additives—aren’t a reliable solution. There! I saved you unnecessary expense. Sleep restoration isn’t about stacking hacks. It’s about addressing root causes.
My Simple Sleep Reset Routine
Every day, in the best way you can:
- Get outside for 10–20 minutes of morning light, rain or shine
- Create an evening magnesium bath ritual with warm water and candlelight
- Dim lights at night and avoid screens for two hours before bed (This is especially crucial for children.)
Why Deep Sleep Is the Body’s Ultimate Repair Mode
I’ve been teaching mineral-based sleep support for decades—long before it trended online. In my books Total Body Immunity and Heart Health, I explain how deep sleep supports repair, resilience, and nervous system stability. When you align with nature—light by day, darkness by night, and mineral support throughout—you don’t just sleep better. You heal better.
Take the Next Step: Rejuvenating Sleep Course
If you’re ready to go deeper and create lasting change, our Rejuvenating Sleep Course offers step-by-step guidance to help you reset your sleep rhythm and restore deep, consistent rest.
To access the course, you’ll need to become a member — membership unlocks full access to this and other wellness courses designed to support long-term health.
Inside the Rejuvenating Sleep Course, you’ll learn how to:
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Reset your sleep rhythm and build healthier, more consistent sleep patterns
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Understand how nutrients, hormones, and daily habits affect your ability to fall asleep and stay asleep
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Identify simple changes to your sleep environment that support deeper, more restorative rest
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Develop practical routines that improve focus, mood, and energy through better sleep quality
👉 Learn more and become a member here:
https://drcarolyndean.com/wellness-courses/
This content is for educational purposes only and discusses nutritional and lifestyle support for normal structure and function of the body. It is not intended to diagnose, treat, or cure disease. Consult a qualified healthcare professional for personal medical guidance.
