10 Excellent Products To Help Reset Your Circadian Rhythm

This sunrise alarm is designed to support a natural circadian rhythm by mimicking early morning light. Light is a major influencer on the body’s 24-hour clock, and gradual light exposure first thing in the morning not only makes for a gentler wake-up than a sudden, loud alarm, it sets you up for better nights, too. The customizable Hatch Restore 2 has all kinds of bells and whistles, including three speakers, a library with 21 sleep tracks and a nighttime routine function that lets you customize a sequence of relaxing bedtime activities in preparation for sleep.

While the Hatch Restore 2 works best with the app, the alarm can also be turned on and off directly on the device. That’s a handy feature for those who prefer to keep their phone out of the bedroom.

These circadian glasses look futuristic, and their technology is similarly cutting edge. They use the power of blue light (the equivalent of 10,000 lux, which is comparable to ambient daylight) to suppress melatonin production. That’s the body’s cue to get up and at ’em, which is why many people feel energized and alert immediately after an Ayo session. Plus, they’re lightweight and comfortable to wear, so a daily 20-minute session is no hardship. And for those who wonder about the wisdom of shining blue light directly into their eyes, rest assured that Ayo glasses have been tested and certified for photobiological safety from an independent certification organization in Germany. In fact, the design is based on decades of clinical studies and research into both light therapy and chronobiology.

While the glasses can be used by themselves, the accompanying app offers illuminating insight into your circadian rhythm, such as time-based recommendations to support your bed and wake times. That might include when to cut off caffeine for the day and whether it’s a good time for a meal, exercise or some cognitive activity. It also tracks social jet lag and sleep debt and helps you adjust your circadian rhythm to an ideal wake-up goal.

If getting enough natural light is a challenge—a scenario that very likely affects your wake-sleep cycle—this wellness lamp from Skyview could be a game changer. It’s designed to mimic outdoor light indoors, moving through dawn and bright daylight to dusk and darkness. But don’t confuse it for a lamp that simply changes colors. The patented design changes wavelength and intensity to affect us on a biological level and improve focus, mood and sleep, says the brand.

We also like the intuitive and shatter-proof design, which should be safe around kids and pets alike. The single knob on the base of the lamp adjusts brightness, changes colors or turns the whole thing on and off.

Helight’s patented protocol is based on clinical studies and NASA research to make it easier to fall asleep and improve sleep quality. This unassuming little device emits a carefully calibrated red light (neither UV nor infrared) at a specific wavelength for 14 minutes before slowly dimming to darkness over another 14 minutes. Turn it on when you climb into bed, and the light shines through your eyelids to trigger a biological response that both relaxes you and promotes melatonin production.

The Helight has three light intensities to accommodate different sleeping environments. We also like that there’s no app or subscription. Plus, it’s highly portable, making it easy to tote along when you travel.

Heat Healer’s infrared sauna blanket brings the deeply relaxing effects of this wellness tool to your place. Far infrared saunas elevate your core body temperature at a reduced ambient temperature for a more comfortable experience than traditional steam saunas, resulting in a super sweaty but oddly rejuvenating experience that leaves you feeling relaxed and rested. Timing your sauna session to late afternoon or evening can have a relaxing, stress-reducing effect that makes it easier to fall asleep come bedtime.

Heat Healer’s sauna blanket is made with certified non-toxic materials, including 96 jade and tourmaline stones that evenly absorb and disperse heat. It also features EMF blocking technology and meets international and FCC standards for safety and efficacy. Reviewers say it’s an excellent way to unwind before bed.

The Forbes Vetted team called Felix Gray the most protective blue-light blocking glasses, thanks to a proprietary technology that filters 15 times more blue light than other options. The glasses are available with prescription, non-prescription or reading lenses, all of which are clear with no color distortion. Blocking blue light, especially in the evening, can help reduce eye fatigue and protect your normal sleep-wake cycle.

Properly managing light is a signal to the body that it’s time to be awake or time to sleep, which is where a sleep mask shines. This silk mask from Baloo Living, our top pick of the best weighted eye masks, has an oversized design, wrap-around fit and soft Velcro closure to ensure it blocks light and stays comfortably in place. Lead-free glass beads add gentle weight for a bonus relaxation effect.

Our pick for the best linen blackout curtains, these stylish window hangings from Quince are made with European flax and a polyester blackout liner. Customers say they’re excellent quality and offer exceptional blackout coverage. Plus, they’re available in 10 colorways and three sizes to work in different spaces.

Movement is another zeitgeber, says Oxeman, and regular exercise can help support a healthy circadian rhythm and better sleep. But before you pay for a gym membership, consider this all-in-one system from TRX, which uses body weight for a full-body workout that challenges beginners to elite athletes. With TRX straps, all you need is a solid interior door, a strong tree branch or a hook attached to a stud, and you can complete a range of exercises targeting every body part. This versatile training system can be used for cardio, plyometrics, strength, stability and even recovery and mobility training.

Yoga, breathwork and mindfulness techniques are often recommended as part of a healthy bedtime routine because they can help calm the body and relax the mind. Whether you’re new to yoga or looking to expand your practice, the YogaWorks app offers live and on-demand yoga and meditation classes, as well as what it calls “mindful fitness classes” such as Pilates and barre. Choose from over 25 weekly live yoga classes, including vinyasa and yin, or browse the extensive library of pre-recorded classes—all of which can be filtered by level, vibe, duration, teacher, focus and style. Beginners can take advantage of the app’s free 14-day trial to check out a dedicated “Yoga for Beginners” course.