Circadian Rhythms
Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. Constantly running in the background carrying out essential functions and processes. Essential for our Wellbeing and our Health.
One of The best know circadian rhythms is the sleep-wake cycle.
Different systems of the body follow and are regulated by circadian rhythms, synchronized with a master clock in the brain. This master clock is directly affected and influenced by (important to our health) environmental cues. Light is especially important and is the reason why circadian rhythms are tied to the cycle of day and night.
When we are properly aligned, circadian rhythms can promote good quality, consistent and restorative sleep. But if our circadian rhythm is thrown off, it can create significant sleep related health problems, including:
Insomnia
Slowed thinking
Reduced attention span
Worsened memory
Poor or risky decision-making
Lack of energy
Mood changes
Feelings of stress
Anxiety, or irritability
Poor concentration
Current research is also revealing that circadian rhythms play an integral role in many, and diverse aspects of our physical and mental health.
“Resetting your circadian rhythm really means resetting the timing of when you sleep and when you wake up,” says Dr. Alicia Roth - behavioral sleep medicine psychologist.
How to reset your circadian rhythm
The following tips can help to reset a disrupted, out of sync circadian rhythm. When waking up, having had a good night’s restorative sleep seems like a very distant memory. And not getting sufficient, refreshing, quality sleep has become a problem:
Have a routine - If you’ve been going to bed at all different hours of the night, try setting up a schedule, often referred to as ‘a good sleep hygiene routine’ and sticking with it. Aim to be in bed by 10 - 10.30pm. Eight hours is a good ‘average’ amount of time for us to sleep each night. Limit or preferably avoid the temptation to take a nap during the day. Once you’ve established a routine, you’ll be able to fall asleep and wake up easier. It’s also important to stick close to that schedule on weekends or days off and not be tempted to have a lay-in.
Exercise - Overall, exercise helps with melatonin production, which can help you sleep. And exercise and movement can help your body’s other systems sync with your circadian rhythm. But when you choose to exercise and how you feel from it is different for everyone.
“Some people exercise in the morning because it makes them feel more energetic,” says Dr. Roth. “For others, it makes them tired, so they save it for after work.”
Avoid alcohol and caffeine in the evening - Pay attention to when you have that last cup of coffee, or strong black tea. Drinking caffeine and black tea, which is a stimulant, can keep you awake late into the evening, when what you’d ideally like is to be winding down. If you’re a fan of a nightcap, reconsider drinking alcohol in the evening, too. While you may find you’re sleepy or drowsy after drinking alcohol, it can have a negative affect on your circadian rhythm in the long run.
Limit screen time - If you have a habit of scrolling through social media right before bedtime, stop. The blue light from our mobile phone, laptop and our tablet’s restricts the production of melatonin and leads to a disruption in our circadian rhythm. preferably avoid screens 1 hour before bedtime.
Avoid naps - While you may love taking an afternoon nap, that hourlong (or more) snooze can harm our circadian rhythm by making it harder to fall asleep at night. If you really feel the need to take a nap, limit it to 30 minutes or less and aim to take that little snooze before 3 p.m.
Gradually move your bedtime - Don’t expect an overnight fix or reset to your circadian rhythm overnight. Instead, gradually move bedtime. This can be done in as little as half-hour shifts.
For example, if you currently go to sleep at 1 a.m. and wake up at 9 a.m. Go to bed at 12:30 p.m. Waking up at 8:30 a.m. for a week, and then shift those times back another half-hour the following week. Keep adjusting your current sleep time until you’re the right side of midnight.
Sunlight - Exposure to natural sunlight as soon as possible after waking-up is key to setting our circadian rhythm for the rest of the day and into the night. To maximise the ‘reset’ and then sustain it, step outside to soak up natural daylight. Viewing it from behind a window isn’t nearly as effective. If you live in a country with long, winter hours of darkness, a daylight light is the next best thing to the real thing.
Why should we bother to align with Circadian Rhythms?
Over the long term, circadian misalignment can put us at an increased risk for:
Type 2 diabetes
Obesity
Cardiovascular disease, and
Cancer
But in the short term, we can feel groggier when waking up and sleepier during the day. While also experiencing greater stress and anxiety, with a decline in our decision-making skills and attention. Everything and anything is going to be impacted. Being out of sync with our circadian rhythm makes it much harder to fall asleep when we want to, which also makes it harder to meet the amount of sleep we need.
Choosing to take action today by supporting ourselves to make healthier lifestyle choices, like being in sync with our circadian rhythms, helps towards building and creating a better and happier version of ourselves longer term.
If you’d like to learn more about circadian rhythms and how they affect your health, or need support with your Health & Wellbeing journey. Please use my contact form to get in touch.
Professionally trained and qualified to support people with their Life’s journey.
Helping you achieve success and fulfilment in all areas of your life. Best wishes always - Julie