Understanding your body’s internal clock—or circadian rhythm—is the first step to better sleep.
Your circadian rhythm, also known as your sleep/wake cycle or body clock, is an internal system that’s designed to regulate feelings of sleepiness and wakefulness over a 24-hour period.
Circadian rhythms are important in determining human sleep patterns – a complex timekeeper, controlled by an area of the brain that responds to light. This explains why we feel most alert while the sun is shining and start to feel more ready to sleep when it’s dark outside.
The body’s master clock, controls the production of melatonin, a hormone that makes you sleepy. It is located just above the optic nerves, and relays information from the eyes to the brain, reporting on the levels of incoming light. When there is less light—like at night—the body’s master clock tells the brain to make more melatonin so you get drowsy.
Your circadian rhythm can change at different ages. Teenagers, for example, are programmed to sleep for more total hours, as well as go to bed and wake up later.
If you follow your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule (like if you stay up very late doing long hours at work one day or sleep in one Saturday), can disrupt your body clock.
Follow these three tips to keep your circadian rhythm functioning, as it should.
1. Keep a Consistent Sleep Schedule.
A regular bedtime is an important part of the equation. Waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to have a sleep-in on weekends, but doing so can throw off your body clock during the week.
2. Go for an Early Morning Walk.
In the morning, exposure to the sun (or indoor light), will give you an energy boost—it can also reset your circadian rhythm. Even a short outdoor walk/run/stretch in the morning will give you the sun exposure that you need to signal to your brain that it’s time to start the day. No time to walk? Simply raise the blinds and switch on your brightest lights instead.
3. Limit Technology at Night.
Bright lights after sunset confuse the brain into thinking it is still daytime. The blue lights that stream from mobile screens, tablets and laptops are the worst, so try to power these down at least 2-3 hours before bed. Using screen dimmers, candle light, dimmers, lampshades, low lights can all help to keep the healthy circadian rhythm active.
Consider Other Issues
There may be an emotional issue that is interrupting your sleep. Perhaps you have some anxiety, grief and trauma… and other difficulties are emerging, quick temper, drinking more alcohol, issues at work, more accidents and mistakes, low mood (maybe depression), high blood pressure, overweight. Many of these issues are exacerbated with poor sleep. You might like to consider talking with an experienced counsellor who offers supportive and non-judgemental help with personal struggles, issues and problems.
By Jane Macnaught
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Jane Macnaught
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