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Sleep mask on white bedding. Sleep syncing concept

Need to get some good night’s rest? You are not alone…. People who don’t get enough sleep are said to be “metabolically sluggish,” which makes it more difficult for their bodies to handle insulin and leads to weight gain. 

Even though we can’t always obtain the recommended amount of sleep each night, we can change our meals and bedtime routines to save our bodies the stress of having to deal with a lack of sleep. This is where “sleep syncing” will become a commonplace discussion. 

Have you ever had a night when sleep evades you? A night when tossing and turning in bed seems like an eternity? A night when your mind won’t shut off and sleep won’t come? When you can’t sleep, it almost feels like your body is fighting against you.

Unfortunately, this phenomenon is more common than we’d like it to be. According to cybercrew’s Sleep Statistics UK [2022], One in three people in the UK is sleeping less than before the pandemic and Mental health reports almost one in five people in the UK aren’t getting enough sleep.

Many of us go through periods when sleep eludes us. These periods can range from a few days to weeks or even months. And when that happens, the quality of our lives is affected—we are not as energetic or productive at work, our moods are affected, and we may have trouble focusing. People who don’t get enough sleep are said to be “metabolically sluggish,” which makes it more difficult for their bodies to handle insulin and leads to weight gain.

So what is sleep syncing and how does it work? How does one go about sleep syncing? In this blog, we will tell you all about sleep syncing: what it is, how it works, its benefits, and mindfulness practices that help improve the quality of your sleep.

What is Sleep Syncing

Sleep synchronisation, also known as “sleep syncing,” is the process of changing our daily routine that includes syncing our body and mind to our circadian rhythm in order to get the best night’s sleep possible. This may include incorporating new routines such as aromatherapy, reading a book, and meditation, or changing our meal routines to relieve our body and mind of the stress caused before bedtime.


It entails taking into account a person’s preferences and habits, as well as their individual physiology and environment. By encouraging optimal sleep quality and duration, can help improve overall health, performance, and well-being.

A woman sleeping in bed. Selective focus on the clock.

How Does Sleep Syncing Work?

Changing Meal times:

When we eat late at night, the muscles that break down and metabolise our meals must continue to function although they should be resting when we go to sleep.  This can make it harder for us to fall asleep and keeps us from reaching the deep-sleep stage that we require to wake up feeling rested. The best way to establish a new sleep syncing schedule is to gradually shift our meal times to earlier over time.

Eating late-night meals and snacks frequently throws our bodies out of sleep syncing and are strongly linked to ill health. Studies on eating after midnight reveal:

  • Rise in blood pressure
  • Rise in blood sugar.
  • Alterations to metabolism
  • Rise in weight gain.
  • Heartburns

Sleep is an essential part of our daily lives. However, if we find ourselves frequently eating our meals or snacking close to bedtime, we may be suffering from sleep deprivation. This can lead to health problems such as poor concentration and irritability.

Keeping the interval between our last meal or snack and bedtime at least two hours. You can avoid eating 3 to 4 hours before going to sleep if you suffer from heartburn. Another alternative would be switching mealtimes to eating a lighter meal before bed and a heavier breakfast or lunch when the body requires the fuel to power you through the day.

These minor changes can help us feel better and improve our mood. Furthermore, sleep is required for the body to recover from the stresses of the day and return to its natural schedule.

Changing our meal and bedtime routines can aid in this process and make us feel more refreshed when we wake up. When changing your routine to sleep syncing, try not to go too quickly as this can lead to exhaustion rather than feeling rested. You will eventually find an optimal balance that works for you.

How Does Sleep Syncing Work?

Changing bedtime routine 

Humans are habitual beings. Bedtime rituals create habits that aid our brains in recognising when it is time to sleep, just like any other routine. Our brain learns to associate those actions with sleep by performing them in the same order every night. That is one of the main reasons to develop our sleep-syncing habits.


A bedtime routine is a set of tasks we perform each night before bed. This is usually done 30 to 60 minutes before going to bed. We can do many bedtime rituals that suit our needs and preferences to wrap up the day. They frequently include relaxing activities such as taking a warm bath, aromatherapy, reading, journaling, and mindful meditation.


The kind of worrying and ruminating thoughts that keep us awake at night can be greatly reduced by following a regular bedtime practice. This may include;


  • Having a consistent bedtime each night.
  • Putting down electronic devices 30 minutes before bed.
  • Dim the lights in your bedroom.
  • Choose to have a warm bath, meditate, listen to soothing music, read a book, do aromatherapy, or journal.

Including these sleep-syncing habits will aid in mind-calming and a restful night’s sleep. To find out the two main causes of stress, anxiety and depression and how to avoid them click here.

Healthy sleep concept for sleep syncing. Lavender bouquet, sleep mask and candle with silk background

Meditation for Sleep

Adopting a sleep-syncing routine can be beneficial for people who struggle to regulate their sleep-wake cycle or those who have trouble falling asleep or staying asleep.

Sleep-syncing allows us to become more aware of our body’s rhythms, which can help us develop a healthier sleep routine and wake up feeling refreshed and ready to face the day.

The anxious and ruminating thoughts that keep us up at night are one of the main causes of sleep deprivation. Thoughts that had to do with the events of the day, how we could have handled them more effectively, or making plans for the next day.

Depending on your reasons, we might discover that most of the time, our thoughts are what keep us awake. As part of our sleep-syncing process, we can manage these unwanted thoughts by inducing meditation for sleep.

We calm the body and the mind when we meditate to fall asleep, however, it is important to first calm the body. Our body has already begun to slow down if our last meal was two to three hours before bed. This makes it easier for us to meditate in order to fall asleep since once the body is still, the mind will follow suit. Thus, we experience intrusive thoughts less and less.

This stillness encourages mental and physical peace, which is helpful for getting a good night’s sleep.

Learn more about meditation by clicking here


So, you see it’s possible to sleep sync and be happier, more rested, and more productive. If you’re struggling with your sleep routine, try implementing these simple changes. You could contact us if would like to learn meditation for sleep or book a Reiki session to improve your sleep. Not only will your life be easier, but your body will thank you for it as well. Give it a try and see how much better you feel!


You can download this and other wellness nuggets for free by clicking here


When we change our routine to promote sleep syncing, we encounter fewer emotional and physical discomforts that interfere with our sleep.


Getting a good night’s sleep is the key benefit of sleep synchronisation.

Yes, sleep syncing may carry some hazards. However, by introducing changes to your regular routine gradually and carefully, these hazards can be minimised.

For instance, if you suffer from heartburn, you might decide to have earlier meals to help with the heartburn, but you can wind up feeling hungry later. This could lead to irritability from hunger before bedtime. This is counterintuitive because going to bed irritably will not help the mind to calm down.

So, it is preferable to introduce any modifications to our meal and bedtime schedules gradually for optimal effects.

Sleep syncing is a technique that includes synchronising your body and mind sleep cycles to match your body’s natural rhythms in order to improve the quality of your sleep. You may assist your body and mind in making changes that will help to encourage greater sleep by doing this.


For instance, you may find it simpler to fall asleep at night and feel relaxed in the morning when you are in sync with your body’s biological clock. This is due to the fact that your body adjusts to a regular bedtime and wake-up time and knows when to create melatonin—the hormone that controls sleepiness—at the right moment.

photo of author
Meghana Millin
Mindfulness teacher & Reiki Master
Poster for The Mindfulness Course

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