Most living things have a 24-hour body clock, and the body’s circadian rhythm is tied to it. When we sleep and when we wake up is regulated by our circadian rhythm. It is tightly linked to the rotation of the earth and gets reset every day by the sun’s light-dark cycle. Although we don’t have total control over our body’s circadian rhythm, there are a few things you can do to ensure a better night’s rest.
Dim the lights before bedtime
Your circadian rhythm is influenced by outside factors like light and dark. Dimming the lights helps signal to the body that it’s time to go to sleep. As the lights dim, our bodies start to naturally produce the sleep hormone, melatonin, which is secreted by the pineal gland in response to the darkness.
Reduce your exposure to blue light
Blue light shifts our sleep rhythm and tricks us into thinking we are still meant be awake. In addition to shifting our circadian rhythm, spending time on our devices can trigger the release of dopamine, the hormone that makes us happy… making it harder to put our phones down and fall asleep.
Wake up and fall asleep at the same time every day
Here’s looking at you weekend! Yes, even on the weekend. An inconsistent sleep schedule is confusing to your circadian rhythm. Getting up and going to bed at the same time each day helps us synchronize our biological clocks.
Expose yourself to bright light first thing in the morning
Sunlight creates increase alertness ,and it signals to our bodies that it’s time to get up . If sunlight isn’t available first thing when you wake up (like in the winter), turn the lights on bright.
Try a natural sleep aid
CBD:
has a calming effect on the nervous system
can alter mood because it affects the serotonin system
reduces anxiety, which can contribute to poor sleep quality
Valerian:
Helps manage anxiety + insomnia
Chamomile:
An herbal remedy with a calming effect
Helps you feel more prepared for sleep
Melatonin:
Hormone produced by the pineal gland in the center of your brain and is responsible for regulating your body’s circadian rhythm
Decreases the time it takes to fall asleep
Magnesium:
Activates your parasympathetic nervous system, the system responsible for getting you calm and relaxed
Regulates the hormone melatonin, which manages your natural sleep cycle
***Always consult your doctor first before taking any supplements***
Don’t be too rigid
Nobody is perfect, but it’s important to use these tips as a guideline. If you want to identify your circadian rhythm, try observing your body’s natural wake time by not using an alarm for a few days or even a week.
References:
“How to Wake Up For Non-Morning People.” Retrieved from https://www.headspace.com/sleep/how-to-wake-up-for-non-morning-people.
“Circadian Rhythms and Circadian Clock.” Retrieved from https://www.cdc.gov/niosh/emres/longhourstraining/clock.html.