Key Takeaways:
Simple tips in your routine, diet, environment, and supplement stack can have a great impact on your Circadian Rhythm and overall wellness.
WellWater products are designed for morning, afternoon, and evening to target your needs at each point of the day and support your Circadian Rhythm around-the-clock.
What is your Circadian Rhythm?
Your Circadian Rhythm is your body’s natural internal 24 hour master clock. A sleep/wake rhythm of day/night cycle. It regulates everything from Energy levels, Focus, Metabolic Processes, Digestion, Weight, Immunity, Hormone Regulation (Like cortisol and melatonin), Mood, and Sleep.*
When it's misaligned, you can feel that classic signs of feeling tired in the morning, wired at night, and low on energy throughout the day. While modern life can easily throw off our Circadian Rhythm, with some easy practical tips you can better align with your body’s natural clock the way nature intended.*
Circadian Rhythm Reset Tips
Get Morning Sunlight
Natural light is the strongest cue for your circadian rhythm. Aim for a few minutes of direct sunlight within the first hour of waking. It can help suppress melatonin and boosts serotonin, making you feel more alert during the day and sleepy at night. Try a short morning walk outside or sit in your favorite outdoor spot and set your intentions for the day.*
Set a Consistent Sleep Schedule
Try your best to go to bed and wake up at the same time every day. Consistency is key. Your body thrives on routine. A regular sleep-wake cycle trains your internal clock (circadian rhythm), making it easier to fall asleep, stay asleep, and wake up feeling refreshed, without needing an alarm. Try to follow this pattern as much as possible to optimize your Circadian Rhythm, but like we say with all of our tips keep it practical, don’t forget to enjoy life along the way.*
Practice Good Sleep Hygiene
Avoid blue light in the last hours before bedtime. Blue light comes from phones, computers, and TVs and can delay melatonin production. Power down these devices and use soft lighting in the evening to signal to your brain that it's time to wind down. Candles are a great option. Create an ultimate sleep sanctuary that is cool, dark, quite, and comfortable.*
Use Caffeine Strategically
Caffeine can be a great tool to energize your body and mind throughout the day, but when you take caffeine can greatly impact your Circadian Rhythm. Avoid caffeine in late afternoon and evenings to better align with your sleep/wake cycle. Consider taking different levels of caffeine in the morning versus dosage in the afternoon to not only level down throughout the day without a crash, but to better align with the rhythm of the day.*
Use Supplements that Reinforce your Body’s Natural Clock
When you take your supplements can be just as important as the supplements you are taking. Syncing your supplements with your circadian rhythm can enhance their effectiveness and promote better sleep, energy, mood, and overall balance. Just like food, movement, and light exposure — the timing of what you take is a powerful signal to your body’s clock. Each of WellWater’s 3 Formulas are strategically designed to give your body the right enhancements at the right times to support your Circadian Rhythm.*
How WellWater Supplements support your Circadian Rhythm
WellWater wellness supplements support your Circadian Rhythm by giving you the Right Enhancements at the Right Times to Optimize your day and stay in sync with your natural Circadian Rhythm. They are designed specifically with your Circadian Rhythm in mind for around-the-clock support for your daily lifestyle or to use as a 21 day “Reset” to help your body get back in sync.
In just one daily routine WellWater delivers timely vitamins, minerals, electrolytes, adaptogens, and nootropics to support each critical phase of your day – Morning, Afternoon, & Evening. Targeting key daily needs of energy, metabolism, cognition, mood, relaxation, and sleep. While encouraging all day support of your gut health, brain health, and immunity.* Taking the guess work out of which supplements to take at one point of the day, while eliminating the confusion of taking supplements at the wrong times which can lead to a disrupted circadian Rhythm.
Frequently Asked Questions
What’s the best way to reset my circadian rhythm quickly?
The most effective methods include waking up and going to bed at the same time every day, getting bright light exposure in the morning, avoiding screens and bright lights at night, limiting caffeine in the late afternoon, avoiding naps late in the day, and taking supplements that align with your body’s natural clock.*
Can supplements help reset my circadian rhythm?
Yes. Supplements can play a key role in helping to reset your Circadian Rhythm, when combined with proper diet, exercise, hydration, and routine. All of these factors are pieces of the puzzle that work together to reset your Circadian Rhythm to the way nature intended. Some common supplements to support Circadian Rhythm are: Magnesium, L-theanine, GABA, 5-HTP, and B vitamins. Each plays a different role in sleep timing, relaxation, and overall rhythm regulation.*
Does exercise affect circadian rhythm?
Regular exercise can support a healthy sleep-wake cycle, especially if done earlier in the day. Avoid intense workouts close to bedtime, as they can make it harder to fall asleep.*
What if I work night shifts or travel frequently?
For shift workers and frequent travelers, maintaining a consistent sleep routine is challenging but crucial. Following Circadian Rhythm tips as much as possible can help improve the imbalance.*
Can staying up late on weekends mess up my circadian rhythm?
Yes, Sleeping in or staying up too late on weekends can disrupt your rhythm and make Mondays harder. Try to keep a consistent schedule even on your days off.*
How do B vitamins impact circadian rhythm?
B6 and B12 are involved in the production of melatonin and serotonin, both of which influence sleep.*
What is 5-HTP and how does it relate to sleep cycles?
5-HTP is a precursor to serotonin, which is then converted into melatonin. It can help improve mood and support natural melatonin production, aiding in circadian rhythm regulation.*
Are adaptogens like ashwagandha useful for circadian support?
Ashwagandha helps manage cortisol levels and reduce stress, which can support better sleep quality. While not a direct circadian agent, it can promote a healthier sleep cycle when taken in a timely manner.*
Can too many supplements disrupt my circadian rhythm?
Yes. Overuse, improper timing, or combining the wrong supplements can interfere with your sleep cycle.*
How Late in the day should I take caffeine?
We recommend taking caffeine supplements no later than 3pm.
Which of your WellWater products contain caffeine and how much?
WellWater Arise contains 200mg of caffeine and WellWater Achieve contains just 60 mg of caffeine. WellWater Arise is designed with a unique blend of 2 key energy sources Guayusa and Coffeeberry for uplifting morning energy, while WellWater Achieve is designed with light caffeine perfect for early afternoon focus powered by matcha and green tea extract.*
When should I take each WellWater supplement to support my Circadian Rhythm?
We recommend taking WellWater Arise in the morning, WellWater Achieve in early afternoon, and WellWater Reflect in the evening.*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.