Next Step:

Your 90-Day Sleep & Circadian Rhythm Focus

You chose to focus on sleep and circadian rhythm over the next 90 days.

That tells me your body is asking for restorative support, not more effort.
Alignment, not discipline.
Recovery, not willpower.

Sleep is not passive.
Sleep is metabolic medicine.

What This Plan Is
(and What It’s Not)

This is not about perfect sleep.
It’s not about rigid routines.
It’s not about forcing rest.

This is a 90-day rhythm designed to help your body relearn safety and consistency.

You are not fixing sleep.
You are supporting the signals that make sleep possible.

Your Core Rhythms for the Next 90 Days

These rhythms stay the same.
The Lab content will support them... not replace them.

Faith & Foundations

God designed the body with rhythms, day and night, work and rest.

Scripture focus:
“He grants sleep to those He loves.” (Psalm 127:2)

Rest is not something you earn.
It is something you receive.

Nourish & Balance

Sleep and nourishment are connected.

Consistent meals and balanced dinners help:

• reduce nighttime cortisol

• prevent overnight blood sugar swings

• support deeper rest

Late restriction and erratic eating work against sleep.

Move & Restore

Movement here is about supporting rhythm, not burning energy.

Gentle daytime movement and light exposure help your body:

• recognize daytime vs nighttime

• produce melatonin more appropriately

• settle more easily at night

Rest is part of the plan.

Support & Metabolic Health

Circadian rhythm influences nearly every hormone.

When sleep is inconsistent:

• cortisol rises

• insulin sensitivity drops

• weight loss becomes harder

• energy crashes increase

Supporting sleep supports the entire metabolic system.

Your 90-Day Posture

For the next 90 days:

• You are prioritizing regularity, not perfection

• You are protecting rest instead of squeezing it in

• You are allowed to adjust gently

• You are not pushing through exhaustion

Consistency creates safety.

How to Use the Lab With This Focus

Use each Lab Drop as reinforcement, not a to-do list.

• Anchor yourself in rhythm

• Let sleep remain your lens

• Choose support, not pressure

If you feel overwhelmed, return to rest.

A Gentle Reminder Before You Go

A tired body doesn’t need more instructions.
It needs steadiness.

For the next 90 days, you’re giving your body permission to reset its rhythm, faithfully and patiently.

That matters.

Begin with this month’s Lab Drop when you’re ready.