How to regulate your circadian rhythm
If you’ve ever struggled with irregular sleep patterns, daytime fatigue or difficulty falling asleep at night, it's possible that your circadian rhythm, also known as your internal clock, may be out of sync. Our circadian rhythm plays a crucial role in regulating our sleep-wake cycle, hormone production, and overall well-being. Here are some effective strategies we can implement to regulate and optimise our circadian rhythm, along with practical tips to help reset our internal clock and achieve a healthier sleep pattern.
Establish a consistent sleep schedule
One of the fundamental steps in regulating our circadian rhythm is to establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, including weekends. This routine helps synchronise the body's internal clock and promotes better sleep quality. It may take a few weeks for your body to adjust to the new schedule so try to be patient!
Optimise your sleeping environment
Creating a sleep-friendly environment is essential for maintaining a healthy circadian rhythm. Try to keep the bedroom cool, dark, and quiet, and if possible, invest in comfortable bedding and a supportive mattress. Exposure to external stimuli such as electronic devices, bright lights or disruptive noises before bedtime can interfere with our sleep-wake cycle so try to switch off at least an hour before going to bed.
Get exposure to natural light
Exposure to natural light during the day is crucial for regulating our circadian rhythm. Spending time outdoors, if only for ten minutes or so first thing in the morning, helps signal our body to be awake and alert. If spending time outdoors is challenging, consider opening curtains or blinds to let natural light into the living or workspace.
Limit artificial light at night
It’s also important to reduce our exposure to artificial light, especially in the evening. Blue light emitted by electronic devices, such as smartphones, tablets, and computers, can suppress the production of melatonin, a hormone that promotes good quality sleep. Try to limit the use of electronic devices leading up to bedtime, or use blue light filters and applications that adjust screen brightness automatically.
Create a relaxing bedtime routine
Establishing a relaxing bedtime routine can help signal to our body that it's time to wind down and prepare for sleep. Engage in activities that promote relaxation, such as reading a book, taking a warm bath, practicing mindfulness or meditation, doing some gentle yoga (yin yoga is a great option!) or listening to calming music. Find what works best and make it a regular part of your evening routine.
Be mindful of caffeine and alcohol consumption
Whilst caffeine can provide a temporary energy boost, it can disrupt our sleep patterns if consumed too late in the day. Try to limit your intake of caffeinated drinks, especially in the afternoon and evening. Similarly, alcohol can interfere with the quality of our sleep and disrupt our circadian rhythm. If you choose to drink, do so in moderation and avoid alcohol close to bedtime.
Exercise regularly
Engaging in regular physical activity has numerous benefits, including promoting a healthy circadian rhythm. Regular exercise helps regulate our sleep-wake cycle and enhances overall sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Vigorous exercise too close to bedtime should be avoided, however, as it may stimulate your body and make it harder to fall asleep.
Regulating our circadian rhythm is essential for maintaining a healthy sleep-wake cycle and overall well-being. By implementing these practical tips into your daily routine, such as establishing a consistent sleep schedule, optimising your sleeping environment, managing light exposure, practicing relaxation techniques, and adopting a healthy lifestyle, you can help reset your internal clock and enjoy feeling more energetic and balanced, both physically and mentally.