If you have been having problems with your sleep pattern—that is, struggling to stay awake during the day or having trouble falling asleep at night—your circadian rhythm is likely out of sync. Your circadian rhythm is your body’s internal clock that regulates sleep-wake cycles, hormone release, digestion, and other essential bodily functions. Stress, travel, shift work, and excessive screen time can disrupt this internal clock. Luckily, there are many effective ways to reset it and improve your sleep quality and the overall quality of your life. A visit to a sleep doctor can be a great help for you to fix whatever is wrong. The question is, how do you reset your circadian rhythm?
How Do You Reset Your Circadian Rhythm?
1. Establish a Consistent Sleep Schedule
Stick to a regular wake and sleep time, even on the weekends. Going to bed and waking up at the same time every day helps to reinforce your body’s natural sleep cycle. Your goal should be to have 7-9 hours of sleep at night and to avoid big changes in your sleep schedule.
2. Expose Yourself to the Morning Sun
Exposure to the morning sun helps regulate your body’s production of melatonin, the hormone responsible for sleep. Spending 20-30 minutes in the morning sun after waking up is recommended. In situations where this is not possible, consider using a light therapy box that mimics sunlight.
3. Limit Exposure to Artificial Light at Nighttime
Your phone, tablet, computer, and TV emit blue light, which can interfere with your melanin production and keep you awake. To minimize the effects of the blue light, you should:
- Stop using your gadgets at least an hour before bedtime.
- Use blue light-blocking glasses or activate “night mode” on your gadget.
- Use dim lights in your home during the evening to tell your body that it is time to wind down.
4. Optimize Your Sleep Environment
Ensure that your bedroom is conducive to restful sleep. Your bedroom should improve your ability to fall asleep and stay asleep.
- Use blackout curtains or an eye mask.
- Make sure that your environment is quiet. Use earplugs if necessary.
- Keep the temperature in your bedroom between 60-67 F (15-19 C)
- Use a quality mattress and pillows. They will be more expensive initially, but they will be worth your investment in the long run.
5. Be Mindful of Your Diet
What you eat and what you drink affects your body in many ways, including your sleep-wake cycle. To ensure that you have a healthy circadian rhythm, maintain a diet that aligns with your sleep and wake patterns.
- Stay away from caffeinated drinks and nicotine for at least 6 hours before your bedtime.
- Limit your alcohol intake because it can disrupt sleep.
- Have a consistent eating schedule, as this will regulate your body’s internal clock. If you want to wake up earlier, eat earlier. If you want the opposite, do the opposite.
- Regularly eat magnesium-rich foods like bananas, almonds, avocados, leafy greens, and dark chocolates before bed to promote relaxation.
6. Exercise Regularly
Movement is crucial for a healthy mind and body. That being said, the time of day that you engage in physical activity can have a significant impact on your circadian rhythm. Exercising in the morning or the afternoon can help you become energized to start the day. However, exercise done too close to your bedtime can delay sleep. Be mindful of the relationship between your sleep schedule and your workout schedule.
7. Manage Stress and Relax
Stress and anxiety can interfere with your sleep. Unwind before sleep by engaging in relaxing activities.
Effective relaxation techniques include:
- Deep breathing exercises
- Meditation or mindfulness exercises
- Reading a physical book (not e-reader)
- Taking a warm bath
- Journaling
8. Engage in Short-Term Fasting
If your rhythm is off because of jet lag or an irregular sleep schedule, try fasting for 12-16 hours before the time you plan on having your breakfast. This can help your body to reset its internal clock.
9. Avoid Taking Too Many Naps
Short 20 to 30-minute naps can be beneficial, especially if you are really sleepy during the day. Still, it is important to keep these naps short and limit them to earlier parts of the day so as not to affect your nighttime sleep.
How Do Problems with Circadian Rhythm Affect Individuals?
People with circadian rhythm problems sometimes have major disruptions in their daily life. In other cases, they only experience minor effects. Some of the effects patients experience are:
- Academic struggles
- Work difficulties
- Other sleep problems like chronic insomnia
- Substance use (self-medicated sleeping aids) disorder
- Becoming prone to accidents
Start Getting the Sleep You Need at the Right Time
Sleep is a critical aspect of your health and wellbeing. Adequate sleep keeps your immune system healthy, supports brain and heart health, supports cell and muscle repair, and provides you with many other health benefits. If you have been having difficulty sleeping or staying awake during the day, you need to fix your circadian rhythm as soon as possible. A visit to a sleep doctor can help you identify the reason for your struggles and recommend the best solution for you. Schedule a consultation with us today so you can start getting the right amount of quality sleep before your lack of sleep does any damage to your overall health.
