How to fix your rhythm: Circadian rhythm 101

Today let’s talk Circadian rhythm and why it’s so important for our health and well-being.

Circadian rhythms are the physical, mental, and behavioral changes an organism experiences over a 24-hour cycle. Light and dark have the biggest influence on circadian rhythms, but food intake, stress, physical activity, social environment, and temperature also affect them.

If you’re like me, you might spend the majority of your days working inside and staring at a computer screen. Add to that living in a northern hemisphere that practices daylight savings time, meaning in those dreaded winter months daylight lasts approximately 9 hours(what?!!) on the shortest day of the year. The continuous artificial light, noise, lack of sun exposure, stress, along with unruly habits, could throw your rhythm out of whack.

So, how can we reset our circadian rhythm?!

The answer lies in our lifestyle choices. Easier said than done, but making the following healthy lifestyle changes could set you on a path to better sleep, body temperature regulation, hormone release, appetite and digestion.

• Keep a regular meal schedule, especially if you are a shift worker or sleep at irregular times of the day or night.
• Start a regular bedtime routine. Sleep in a cool, quiet place and follow a relaxing bedtime routine that limits stress. These practices, along with regular sleep and waking times, can help you fall asleep faster and stay asleep longer.
• Avoid daytime naps, especially in the afternoon. However, shift workers may benefit from a short nap before the start of their shift.
• Get regular physical activity. Your doctor may recommend getting regular physical activity during the daytime and avoiding exercising close to bedtime, which may make it hard to fall asleep. Take that morning walk, preferably outdoors and close to sunrise or even sunset.
• Limit caffeine, alcohol, nicotine, and some medicines, especially close to bedtime.
• Manage your exposure to light. Light is the strongest signal in the environment to help reset your sleep-wake cycle. You may need more sunlight during the day and less artificial light at night from TV screens and electronic devices. Artificial light can lower your melatonin levels, making it harder to fall asleep. Light-blocking glasses, screen filters, or smartphone apps can help dim the light from your electronic devices.

I took the following picture on my 7am walk at sunrise just the other day. I find that my best ideas come to me when I am walking just as the sun is coming up. It boosts my mood and sets the rest of my day up for success. Plus my internal clock is eternally grateful.

*bonus: who needs an expensive ‘Red Light LED Mask’ when you can get it from the sun the natural way*

Thank you for reading,

Julia

Sources:

National Institute of General Medical Sciences. (n.d.). National Institute of General Medical Sciences (NIGMS).

Treatment | NHLBI, NIH. (2022, March 24). NHLBI, NIH. https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/treatment