How To Reset Your Circadian Rhythm
Jan 14, 2024
Ashima Raizada
Table Of Contents
Table Of Contents
Ever been wide awake in the middle of the night, watching the minutes tick by, while sleep remains frustratingly elusive? Or perhaps you've waged an all-day battle against persistent drowsiness, struggling to stay alert during important meetings? If these scenarios feel all too familiar, your body might be dropping hints that it's high time for a circadian rhythm reset.
Your circadian rhythm, that inner timekeeper we've been talking about, plays a starring role in regulating your sleep patterns and overall well-being. But life's unpredictable twists can sometimes throw this rhythm off balance. Late-night study sessions, binge-watching TV shows, or erratic work schedules can all leave your inner clock feeling a bit out of sorts.
So, how do you spot the signs that it's time to reset your circadian rhythm? What cues does your body provide when your inner clock needs a tune-up? Let's find out.
Highlights
Circadian rhythm can be reset with a little bit of effort.
Resetting your circadian rhythm is essential, especially if you've experienced a shift in your daily schedule due to work, travel, or other factors
Applications help analyze specific sleep patterns and provide insights to help you understand and adjust sleep-wake cycles
Maintaining consistent sleep and wake times, getting morning sunlight, limiting screen time before bed can reset your circadian rhythm
Why Does Circadian Rhythm Even Matter?
Your circadian rhythm matters more to your health than you think - it's not just about getting to sleep on time. The internal body clock orchestrates your body's entire daily activity, determining wakefulness, hunger, cognitive ability, and emotions - just to name a few Disrupt it, and it's like a symphony out of tune: energy squandered, body repairs postponed, cells in disarray, and accelerated aging.
What's worse, when your daily habits conflict with your biological clock, it throws hormones into chaos, disrupts sleep, and sets off a cascade of health issues from obesity to heart disease to diabetes, even increasing the risk of cancer. Studies indicate that disruptions in circadian rhythms, particularly those resulting from late meal consumption, are linked to increased blood glucose levels. (1) Said alternatively , a misaligned circadian rhythm unlocks the door to poor health outcomes and leaves you more vulnerable to disease. It's the conductor of your body's symphony, and when out of sync, the harmony of health suffers, affecting everything from energy levels to mental clarity.
So, for the sake of your health, both mental and physical, it's vital to keep your body's natural rhythm in check.
How Do You Know You Need to Reset Your Circadian Rhythm?
Sleep Issues
Think of your brain as a big clock (the SCN) that tells your body when it's nighty-night time by making a "sleepy" chemical called melatonin. If your brain-clock gets confused, it might not make this chemical properly, making it hard for you to snooze.
Changing Moods
Your brain has special helpers (serotonin and dopamine) that keep you feeling happy and steady. But when your sleep is haywire, these helpers can get confused, making you feel like you're on an emotional roller coaster.
Concentration Problems
There's a part of your brain called the prefrontal cortex that's incharge of thinking and making choices. It's at its best when you sleep well. When you sleep less or aren't well rested, focusing becomes tough.
Constant Fatigue
Imagine if a "stress" alarm (cortisol) in your body goes off when it shouldn't, like during bedtime. This can happen when your sleep schedule is messy, leaving you feeling constantly tired and irritable.
Clumsiness
Not sleeping well is like spinning around lots of times and then trying to walk straight. Your body's motor skills get impaired, leaving you all wobbly and susceptible to tripping or bumping into things.
Odd Eating Times
Your stomach has its own little clocks (hormones called ghrelin and leptin) telling it when you're hungry or full. Bad sleep patterns can mess up these clocks, making you want to eat at strange times and increasing cravings for especially calorie-laden foods such as fats and sweets.
Temperature Sensitivity
Your body changes temperature like a house with a day-night thermostat, helping you sleep or stay awake. If your sleep is all over the place, this thermostat can glitch, making you feel too hot or too chilly. (2)
Can You Reset Your Circadian Rhythm?
The real question is, can you reset your circadian rhythm? Absolutely! Anyone can reset their circadian rhythm, with a little bit of effort. But the first step is to understand the rhythm your body personally follows.
It's important to identify whether you're a morning or a night person. And this goes beyond sleep, venturing into your productivity peaks and troughs. If you know when your productive hours are, you can naturally find ways to work around it. Conversely, if you have trouble concentrating or staying focused at certain times of the day, it is best to avoid dangerous or thought-consuming work, if you can.
Additionally, your circadian rhythm is driven by environmental cues we call “zeitgebers”, such as light, temperature, and meal timing. And this is the best news really, because this means your circadian rhythm isn't set in stone. Tweaking your exposure to these cues and making gradual changes to your daily routine, you can reset your internal clock and align it with your desired sleep-wake schedule. It may take some time and consistency, but it's definitely achievable! (3) (4)
How You Can Reset Your Circadian Rhythm?
Resetting your circadian rhythm is essential, especially if you've experienced a shift in your daily schedule due to work, travel, or other factors. Here are some scientifically-backed methods to help you realign your internal clock and optimize your sleep-wake cycle:
Early Bright Light Exposure
Soaking up the morning sun for around 30 to 40 minutes isn't just refreshing; it actually helps get your body's cortisol levels on track for the day. That's your body's natural way of saying, “It's time to start the day!” Can't catch the morning sun every day? No problem! Bright artificial light can be a great stand-in, helping to reset your body clock, particularly if you work odd hours. Devices like lightboxes or sunrise simulators mimic natural sunlight, giving your body the signal to start the day. For a home solution, consider a 10,000 lux light therapy lamp. Just sit about an arm's length away for 30 minutes each morning. If you're adjusting your schedule, gradually use the light earlier to help your body clock shift. Plus, it balances your melatonin levels for later, ensuring you're ready for sleep when bedtime rolls around.
Avoiding bright light in the evening
Bright lights at night, especially from screens, can trick your brain into thinking it's still daytime, delaying sleep-inducing melatonin. It's best to reduce screen time in the evening or use blue light blockers to keep your sleep schedule on track
Improved sleep hygiene
Good sleep habits are essential. Make sure you go to bed and wake up at the same time every day, even if you have trouble sleeping. Aim for 7-9 hours of sleep each night. Keeping your room dark and cool, maybe taking a warmshower (not too hot) before bed, and using calming scents can also help improve your sleep.
Melatonin Supplements
Sometimes, your body needs a nudge to reset its sleep clock, and melatonin supplements can help. Usually, a small dose before bed can prompt your body to get sleepy, but it's smart to talk to a doctor for the right dose and timing. Remember, it's often best to take melatonin an hour or so before you plan to hit the sack.
Meal Timing
When you eat can actually tell your body when it should be ready to sleep or wake up. Scientists say that changing your eating schedule can shift your body clock. Try to have dinner a bit earlier, and keep it light; it's easier on your body since it slows down at night, making you more relaxed for bedtime.(5)
Exercise and do it smart
Regular exercise can do wonders for your sleep. But timing is key. If a workout pumps you up, hit the gym when you wake up. But if you wind down after a workout, evening exercise is better. Just remember, going hard too close to bedtime can backfire, making it harder to doze off. Morning workouts are a safe bet, helping nudge your body clock into a rhythm that's good for you.
Caffeine & Alcohol Usage
As Dr. Matthew Walker, the author of ‘Why We Sleep', explains, caffeine has an average half-life of 5 to 7 hours. So, if you're sipping coffee at 7:30 p.m., by 1:30 a.m., half of that caffeine is still keeping your brain buzzing. It's wise to enjoy your coffee after breakfast and wrap it up by 2pm. And alcohol? It's a sneaky disruptor, raising your cortisol levels and interfering with sleep hormones. Better to take it light and stop the drink at least four hours before you hit the sack. (6)
Digital Support
If you're looking for a more personalized approach, circadian rhythm apps like ‘trst' and ‘rise' can be handy. These apps analyze your specific sleep patterns and provide insights and recommendations, helping you understand and potentially adjust your sleep-wake cycles. It's less about quick fixes and more about understanding your body's unique rhythms. (7)
Conclusion
Correcting your sleep is crucial, impacting everything from your mood to overall health. If you find yourself lying awake at night or feeling lethargic throughout the day, it's a sign your body's internal clock is misaligned. However, it's possible to realign it. First, recognize the signs. Are you experiencing poor sleep, mood fluctuations, clumsiness, unusual appetite, or sensitivity to temperature? These are signals your circadian rhythm needs adjustment.
To recalibrate, maintain consistent sleep and wake times, soak up morning sunlight or utilize a light therapy lamp, get regular exercise, limit screen time in the evening, and consider doctor-approved melatonin supplements. Adjust your meal times, exercise at the appropriate times, and moderate your afternoon caffeine and alcohol intake.
For personalized assistance, certain apps can monitor your sleep patterns and provide tailored advice for adjustments. By adhering to these strategies, you can restore your natural rhythm effectively. It's about making informed, consistent adjustments to your daily routine.
Want to evaluate if your circadian rhythm is off? Take this quiz!
References
Ever been wide awake in the middle of the night, watching the minutes tick by, while sleep remains frustratingly elusive? Or perhaps you've waged an all-day battle against persistent drowsiness, struggling to stay alert during important meetings? If these scenarios feel all too familiar, your body might be dropping hints that it's high time for a circadian rhythm reset.
Your circadian rhythm, that inner timekeeper we've been talking about, plays a starring role in regulating your sleep patterns and overall well-being. But life's unpredictable twists can sometimes throw this rhythm off balance. Late-night study sessions, binge-watching TV shows, or erratic work schedules can all leave your inner clock feeling a bit out of sorts.
So, how do you spot the signs that it's time to reset your circadian rhythm? What cues does your body provide when your inner clock needs a tune-up? Let's find out.
Highlights
Circadian rhythm can be reset with a little bit of effort.
Resetting your circadian rhythm is essential, especially if you've experienced a shift in your daily schedule due to work, travel, or other factors
Applications help analyze specific sleep patterns and provide insights to help you understand and adjust sleep-wake cycles
Maintaining consistent sleep and wake times, getting morning sunlight, limiting screen time before bed can reset your circadian rhythm
Why Does Circadian Rhythm Even Matter?
Your circadian rhythm matters more to your health than you think - it's not just about getting to sleep on time. The internal body clock orchestrates your body's entire daily activity, determining wakefulness, hunger, cognitive ability, and emotions - just to name a few Disrupt it, and it's like a symphony out of tune: energy squandered, body repairs postponed, cells in disarray, and accelerated aging.
What's worse, when your daily habits conflict with your biological clock, it throws hormones into chaos, disrupts sleep, and sets off a cascade of health issues from obesity to heart disease to diabetes, even increasing the risk of cancer. Studies indicate that disruptions in circadian rhythms, particularly those resulting from late meal consumption, are linked to increased blood glucose levels. (1) Said alternatively , a misaligned circadian rhythm unlocks the door to poor health outcomes and leaves you more vulnerable to disease. It's the conductor of your body's symphony, and when out of sync, the harmony of health suffers, affecting everything from energy levels to mental clarity.
So, for the sake of your health, both mental and physical, it's vital to keep your body's natural rhythm in check.
How Do You Know You Need to Reset Your Circadian Rhythm?
Sleep Issues
Think of your brain as a big clock (the SCN) that tells your body when it's nighty-night time by making a "sleepy" chemical called melatonin. If your brain-clock gets confused, it might not make this chemical properly, making it hard for you to snooze.
Changing Moods
Your brain has special helpers (serotonin and dopamine) that keep you feeling happy and steady. But when your sleep is haywire, these helpers can get confused, making you feel like you're on an emotional roller coaster.
Concentration Problems
There's a part of your brain called the prefrontal cortex that's incharge of thinking and making choices. It's at its best when you sleep well. When you sleep less or aren't well rested, focusing becomes tough.
Constant Fatigue
Imagine if a "stress" alarm (cortisol) in your body goes off when it shouldn't, like during bedtime. This can happen when your sleep schedule is messy, leaving you feeling constantly tired and irritable.
Clumsiness
Not sleeping well is like spinning around lots of times and then trying to walk straight. Your body's motor skills get impaired, leaving you all wobbly and susceptible to tripping or bumping into things.
Odd Eating Times
Your stomach has its own little clocks (hormones called ghrelin and leptin) telling it when you're hungry or full. Bad sleep patterns can mess up these clocks, making you want to eat at strange times and increasing cravings for especially calorie-laden foods such as fats and sweets.
Temperature Sensitivity
Your body changes temperature like a house with a day-night thermostat, helping you sleep or stay awake. If your sleep is all over the place, this thermostat can glitch, making you feel too hot or too chilly. (2)
Can You Reset Your Circadian Rhythm?
The real question is, can you reset your circadian rhythm? Absolutely! Anyone can reset their circadian rhythm, with a little bit of effort. But the first step is to understand the rhythm your body personally follows.
It's important to identify whether you're a morning or a night person. And this goes beyond sleep, venturing into your productivity peaks and troughs. If you know when your productive hours are, you can naturally find ways to work around it. Conversely, if you have trouble concentrating or staying focused at certain times of the day, it is best to avoid dangerous or thought-consuming work, if you can.
Additionally, your circadian rhythm is driven by environmental cues we call “zeitgebers”, such as light, temperature, and meal timing. And this is the best news really, because this means your circadian rhythm isn't set in stone. Tweaking your exposure to these cues and making gradual changes to your daily routine, you can reset your internal clock and align it with your desired sleep-wake schedule. It may take some time and consistency, but it's definitely achievable! (3) (4)
How You Can Reset Your Circadian Rhythm?
Resetting your circadian rhythm is essential, especially if you've experienced a shift in your daily schedule due to work, travel, or other factors. Here are some scientifically-backed methods to help you realign your internal clock and optimize your sleep-wake cycle:
Early Bright Light Exposure
Soaking up the morning sun for around 30 to 40 minutes isn't just refreshing; it actually helps get your body's cortisol levels on track for the day. That's your body's natural way of saying, “It's time to start the day!” Can't catch the morning sun every day? No problem! Bright artificial light can be a great stand-in, helping to reset your body clock, particularly if you work odd hours. Devices like lightboxes or sunrise simulators mimic natural sunlight, giving your body the signal to start the day. For a home solution, consider a 10,000 lux light therapy lamp. Just sit about an arm's length away for 30 minutes each morning. If you're adjusting your schedule, gradually use the light earlier to help your body clock shift. Plus, it balances your melatonin levels for later, ensuring you're ready for sleep when bedtime rolls around.
Avoiding bright light in the evening
Bright lights at night, especially from screens, can trick your brain into thinking it's still daytime, delaying sleep-inducing melatonin. It's best to reduce screen time in the evening or use blue light blockers to keep your sleep schedule on track
Improved sleep hygiene
Good sleep habits are essential. Make sure you go to bed and wake up at the same time every day, even if you have trouble sleeping. Aim for 7-9 hours of sleep each night. Keeping your room dark and cool, maybe taking a warmshower (not too hot) before bed, and using calming scents can also help improve your sleep.
Melatonin Supplements
Sometimes, your body needs a nudge to reset its sleep clock, and melatonin supplements can help. Usually, a small dose before bed can prompt your body to get sleepy, but it's smart to talk to a doctor for the right dose and timing. Remember, it's often best to take melatonin an hour or so before you plan to hit the sack.
Meal Timing
When you eat can actually tell your body when it should be ready to sleep or wake up. Scientists say that changing your eating schedule can shift your body clock. Try to have dinner a bit earlier, and keep it light; it's easier on your body since it slows down at night, making you more relaxed for bedtime.(5)
Exercise and do it smart
Regular exercise can do wonders for your sleep. But timing is key. If a workout pumps you up, hit the gym when you wake up. But if you wind down after a workout, evening exercise is better. Just remember, going hard too close to bedtime can backfire, making it harder to doze off. Morning workouts are a safe bet, helping nudge your body clock into a rhythm that's good for you.
Caffeine & Alcohol Usage
As Dr. Matthew Walker, the author of ‘Why We Sleep', explains, caffeine has an average half-life of 5 to 7 hours. So, if you're sipping coffee at 7:30 p.m., by 1:30 a.m., half of that caffeine is still keeping your brain buzzing. It's wise to enjoy your coffee after breakfast and wrap it up by 2pm. And alcohol? It's a sneaky disruptor, raising your cortisol levels and interfering with sleep hormones. Better to take it light and stop the drink at least four hours before you hit the sack. (6)
Digital Support
If you're looking for a more personalized approach, circadian rhythm apps like ‘trst' and ‘rise' can be handy. These apps analyze your specific sleep patterns and provide insights and recommendations, helping you understand and potentially adjust your sleep-wake cycles. It's less about quick fixes and more about understanding your body's unique rhythms. (7)
Conclusion
Correcting your sleep is crucial, impacting everything from your mood to overall health. If you find yourself lying awake at night or feeling lethargic throughout the day, it's a sign your body's internal clock is misaligned. However, it's possible to realign it. First, recognize the signs. Are you experiencing poor sleep, mood fluctuations, clumsiness, unusual appetite, or sensitivity to temperature? These are signals your circadian rhythm needs adjustment.
To recalibrate, maintain consistent sleep and wake times, soak up morning sunlight or utilize a light therapy lamp, get regular exercise, limit screen time in the evening, and consider doctor-approved melatonin supplements. Adjust your meal times, exercise at the appropriate times, and moderate your afternoon caffeine and alcohol intake.
For personalized assistance, certain apps can monitor your sleep patterns and provide tailored advice for adjustments. By adhering to these strategies, you can restore your natural rhythm effectively. It's about making informed, consistent adjustments to your daily routine.
Want to evaluate if your circadian rhythm is off? Take this quiz!
References
Read More
Jan 14, 2024
Ashima Raizada
Jan 14, 2024
Ashima Raizada
Copyright © 2024 trst health. All right reserved.
Copyright © 2024 trst health. All right reserved.
Copyright © 2024 trst health. All right reserved.
