If you've been in my space for a while now you know I love all things meditation, energy work, somatics, nervous system regulation, red light therapy, Shamanic Healing, past life regressions, and so much more. This field of work has been something I have been deeply invested in bringing to others for over 15-years now and I very passionate about.
I love the mystical, magical, unseen, and quantum/energy realms. I always have and always will. It's like a second language to me that comes naturally and with great ease. BUT there is also another side of me that loves to bring in the tangible, grounded, practical, and sometimes mundane tools that are so powerful too.
I believe in merging the mystical and mundane into one beautiful sacred flow that moves through your life with ease. That is what I do, that is what I bring to client sessions, and that is exactly what I teach.
There is a whole bag of tools and practices for OPTIMAL wellness, health, and healing that are at your fingertips. Accessible, most often FREE, and ones you can start doing right now after reading this.
That is what I want to discuss with you today in this blog piece.
Circadian Rhythm Balancing and Optimization
What is it? Well, it's the body's natural "clock" that is based on wake-sleep cycles based on a 24-hour day. This system is automatic, but certain things can throw it off and out of balance. This is a biological, automatic process that is crucial to many systems in your body, the hormones, your digestion, metabolism, brain function, mood, and your body's temperature.
When I work with clients (particularly my holistic health coaching clients) I will always focus on this basic principle first. Always. Often times when a client works on optimizing this aspect of their health it truly fixes a lot of issues they may be facing. The body is a self-healing being....you are meant to self-heal. Period. End of story. This is why I always look at really fundamental aspects BEFORE doing any in-depth protocols. I start here, see what's left, and troubleshoot it with my client(s).
THE BEST ways in my opinion to start working on your circadian rhythm:
Get naked eyes (no glasses, sunglasses, or contacts) outside first thing in the morning (sunrise is a great time, but at least before 10am). Shoot for about 10-30 minutes daily. EVEN when it's cloudy outside. When it's cold or rainy, open a window up, sit in front of it, and let the light get in your eyes that way.
Get afternoon sun on skin unfiltered (no sunscreen and no sunglasses) EVERY single day. Your body makes its own Vitamin D and it stores it's reserves in your Liver (that will be released and used during the colder months when making Vit D outside is not as efficient. This is WHY we want to bank up our storages during those months where making it is very optimal) Now, you need to use your intuition and practice safe sunning. There is a WHOLE method to this that I teach to my 1:1 coaching clients.
Reduce all blue lights AFTER sunset. Wearing blue light blocking glasses after the sun sets, using bulbs in your lamps that do not emit blue light, etc. This will help to signal to your brain to start to produce more melatonin which is key for a restful nights sleep.
Try this for 30-days and see how you feel.
Daily Walks
Walking is such an underrated form of movement that not only helps on the physical side, but it honestly boosts the wellness of the emotional, mental, and spiritual sides of you too.
Aim for 30-60 minute walks daily. Break it up and make it fit your schedule. If you can do it all at once, awesome, but if you need to break it up into 2 walking sessions do that. Make it work for you and your life.
Walking is a great way to connect deeper to self, the land around you, the Divine/God//Goddess/Jesus, and to clear your mind. I suggest doing your walks if you can with no music, podcast, or distractions. You can use this time as a walking meditation, prayer time, or a space to just be and let yourself recieve what is needed most.
This doesn't have to be a complicated process either. Yes, walking is a form of exercise movement, but it is so much more than that. Instead of looking at it to track cals burned or miles crushed, use it as a time to attune yourself to the self, the living world around you, and your connection to a higher power.
If you are new to walking on a daily basis, start slow and build up. You want this practice to feel joyful and something you look forward.
If you are a momma, take your little ones with you. They are innately drawn to nature and will love exploring the various trees, plants, flowers, leaves, and landscapes.
Sleep. Sleep. Sleep
Yes, sleep. The quality of your sleep and your sleep habits is so very crucial to the overall trajectory having optimal health and wellness.
Sleep plays an important role in your hormones, brain health, mood, your adrenals, energy levels, and so much more. There is no badge to be won or worn for being able to "run on minimal sleep".
This is WHY working on your circadian rhythm is really helpful too. It not only does all the stuff I mentioned above, but it helps to improve the quality of the sleep you get. In turn, helping you to feel well rested and full of vitality.
Try to go to bed at the same time each night (if you can. Shooting for consistency over perfection), rub magnesium oil or lotion on your feet, drink a sleepy mocktail containing magnesium, brew up a relaxing night-time herbal time. create a wind down routine, and MINIMIZE bluelight as much as possible a couple of hours before bed.
Side note: Women NEED more sleep than men.
Bonus Tip for My Girlies: Work on your Infradian Rhythm.
Essentially, this means to sync your life to the rhythms of your 4 phases of your menstrual cycle.
As a woman, you have 4 DISTINCT phases that your body will move through during your menstrual years. It is so healing, beneficial, and helpful to learn about these and live in sync with them.
There are certain foods, activities, herbs, and chakras that align with each phase. I teach all about this in my Soulfully Awakened Collective Membership that I run. If you want to learn more and be part of more chats/topics, you can join HERE.
I truly believe that feeling healthy, optimal, thriving, and simply, really fucking good, shouldn't feel complicated. This is why I offer lots of free tips, tools, and tangible practices you can do own your own.
You truly are you own BEST healer and supporter of your body's healing abilities when you are armed with truth and information. This is why I do the work that I do. I want everyone to feel empowered over their own life and to THRIVE.
Try these 3 (4 if you are girl) tips for the next 30-days and see how you feel. I promise you that you will FEEL a SHIFT.
Thank you for being here in this space with me and for reading my words.
Hugs and Love, Nichol
Ways to Work with Nichol in 2025: 1:1 Soul and Life Coaching 1:1 Holistic Health and Nutrition Coaching 1:1 Intuitive Gifts Mentorship 1:1 Shamanism Mentorship
Private 3-Day Retreats in Noblesville, Indiana Group Retreats Please contact Nichol at nichol.c.altman@gmai.com for more information on a service or retreat if you are interested.
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