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Unlocking Your Body's Natural Rhythm: How to Fix Your Circadian Rhythm

Last Updated: 03/06/2024

In the pursuit of wellness, few elements are as essential as a restful night's sleep. Central to this quest is the optimization of our body's internal clock, known as the circadian rhythm. This intricate system regulates our sleep-wake cycle and is profoundly influenced by our lifestyle choices and environmental factors. Fortunately, with the right strategies and incorporating these best practices along with our natural remedies, restoring harmony to your body clock is within reach.

A collection of products from the Saje sleep line on a wooden nightstand against a dim lit background

Understanding the Circadian Rhythm: A Blueprint for Restorative Sleep

At its core, the circadian rhythm is our body's timekeeper, orchestrating a symphony of physiological processes to synchronize with the natural rhythm of day and night. However, disruptions to this delicate balance can manifest as sleep disturbances, fatigue, and diminished well-being.

To address these challenges, it's crucial to cultivate healthy sleep hygiene practices and incorporate targeted interventions to realign your body clock. Let's explore actionable steps to fix your circadian rhythm, bolstered by our natural remedy solutions: 

  1. Establish Consistency: Consistency is key to resetting your circadian rhythm. Maintain a regular sleep schedule, aiming for consistent bedtimes and wake-up times, even on weekends. This practice reinforces your body's internal cues, promoting a more synchronized sleep-wake cycle.
  2. Optimize Light Exposure: Light serves as a potent regulator of the circadian rhythm, signaling to your body when it's time to wake up and wind down. Maximize exposure to natural light during the day, particularly in the morning, to kickstart your body's internal clock. To enhance this routine try Liquid Sunshine in the morning, uplifting your senses with its invigorating citrus aroma, and setting the stage for a revitalized start to the day. In the evening, minimize exposure to artificial light, especially from screens, as it can disrupt melatonin production and delay sleep onset. Accompany this practice with Power Down, imbued with calming lavender and chamomile, to ease your mind and body into a state of relaxation as the day draws to a close.
  3. Prioritize Sleep Hygiene: Enhance your sleep environment with practices that promote relaxation and comfort. Create a calming bedtime routine to signal to your body that it's time to unwind. Pair with products from our Sleep Well line, a soothing blend of essential oils designed to promote tranquility and prepare your mind and body for restorative sleep. This collection includes a roll-on, body butter, bath salts and a mist.
  4. Manage Stress: Chronic stress can exert a profound impact on your circadian rhythm, leading to sleep disturbances and heightened arousal. Incorporate stress management techniques into your daily routine, such as mindfulness, deep breathing exercises, and gentle movement practices.  Integrate products from our Stress Release line, a calming blend of lavender, chamomile, and neroli, into your wellness arsenal to alleviate tension and promote relaxation. This collection includes a roll-onmistdiffuser blendbody oil and bath salts.

Key Ingredients That Support a Restful Night's Sleep

When it comes to supporting your circadian rhythm and sleep cycle, there are several ingredients that are widely recognized in aromatherapy for being supportive of rest, relaxation and helping your mind and body to wind down for the day. These 100% natural essential oils are known to promote tranquility and peacefulness, to aid in a restful night’s sleep that helps you stay in tune with the light cycles that support consistent energy levels and more.

Valerian root is the star ingredient in our Sleep Well line of products and is one the most well-studied herbs for its deeply sedative effects. It’s one of the oldest remedies known in Western Herbal Medicine to not only support soothed sleep, but to encourage ease and relief from mental duress that can present as stress and overthinking. Because it is one of the most potent and pungent smelling essential oils, it is often expertly blended alongside florals and herbs that can help temper its aroma while still promoting its highly beneficial properties. Valerian root is non-toxic and non-irritant but should be avoided for particularly sensitive skin. Because of its sedating effects, it should be used cautiously and only in the evening time, to help stabilize frenetic or scattered energies. 

Find in it: Sleep Well roll-on and Dream State diffuser blend

Valerian Root

Another important essential oil for promoting rest and relaxation is the very well-known lavender. This floral and herbaceous oil is by far the most well-studied and well-researched essential oil in support of helping both the body and mind to achieve a state of present moment awareness that feels calm, settled and at ease. Lavender is thought to help relax the mind when thoughts are racing or when you feel a sense of mental and emotional overwhelm and can help to set a course for feelings that are relaxed and at rest. Lavender is generally very well-tolerated; it’s a non-sensitizing oil so it is generally safe for all skin types. To ease the mind, calm mental and emotional anxious feelings and to help ease ill-effects related to restlessness during sleep, lavender is commonly included in sleep preparations like diffuser blends, roll-ons and more.

Find it in: Stress Release roll-on and Lavender mist


The last ingredient we will bring focus to today is roman chamomile, a low-growing herb with a wonderful, fresh and apple-like aroma that is prized in aromatherapy for being soothing to the skin, supportive of the digestive system and as it relates to sleep, promoting the ability to ease away stress, quiet internal chatter that can keep the mind feeling busy and relieve effects of sleep restlessness, like waking up frequently throughout the night. This herbaceous essential oil is known to promote a child-like innocence and to be representative of mental and emotional fresh starts and expression of self. It blends well alongside other herbs, flowers, roots and earthy notes, bringing a delicate sweetness to blends that can benefit from a soft-smelling and complementary essential oil. 

Find it in: Goodnight diffuser blend and Stress Release bath salts

Roman Chamomile

By implementing these strategies and integrating Saje Wellness products into your daily routine, you can effectively reset your circadian rhythm and unlock the transformative power of quality sleep. Embrace the holistic approach to wellness, honoring your body's natural rhythm and nurturing a deeper connection to rest and rejuvenation. Check our more natural sleep remedies here.