Your circadian rhythm is one of the most important biological processes determining your overall health and well-being. But, in this day and age of screens, work pressures, distractions, and chaotic lifestyles, many people’s sleep-wake cycles are out of sync with this ancient cycle. Establishing regular, healthy sleeping habits is essential to living a life of vitality. Here are four tips for resetting your circadian rhythm to get back on track.
1. Avoid Screens Before Bed
The word “screen” covers anything from cell phones, computers, tablets, televisions, and electronic devices. They all emit blue light that can disrupt your circadian rhythm by decreasing levels of melatonin — a hormone released at night that helps promote good quality sleep. While you may not be able to avoid these devices altogether during your waking hours, try switching them off at least one hour before you turn in for the night.
Avoiding screens before bed can help give your body the signal to wind down and prepare for sleep. To do this, switch off all electronic devices at least an hour before bed and set up a relaxing nighttime routine. This might include reading a book, doing gentle stretches or yoga, listening to calming music, or taking a warm bath. You can also try experimenting with light exposure earlier in the evening to help set your internal clock. Dimming the lights and avoiding bright screens an hour before going to bed will tell your body it’s time to sleep.
If you can’t wholly avoid screens in the evening, it may be beneficial to wear glasses that block blue light. Blue-light-blocking lenses can filter out this type of light from electronics and help your body produce more melatonin at night. Additionally, reducing the brightness of your screens and limiting their use one hour before bedtime will help reduce strain on your eyes and help prepare your body for sleep.
2. Adjust Your Sleeping Environment and Conditions
Creating the right sleeping environment is essential for a good night’s rest. Ensure your bedroom is dark, quiet, and comfortable with sufficient ventilation. Avoid using electronic devices just before bedtime, and ensure your mattress, pillows, and duvet are suitable for providing support throughout the night.
It is also essential to regulate the temperature of your bedroom, as too hot or too cold environments can disrupt sleep. A cool room with temperatures between 60-67 degrees Fahrenheit is ideal for sleeping. If you’re having difficulty keeping your bedroom at this temperature, consider investing in a fan or air conditioning unit. It is also important to limit distractions in the bedroom, such as television, phones, and computers. Investing in blackout curtains or blinds can help you sleep better by blocking out light coming from outside. If possible, avoid having a pet in your sleeping area.
If your mattress is old, worn out, or lacking support, it may be time for a replacement. Clearance centers for mattresses offer high-quality mattresses at competitive prices. From memory foam and latex to innerspring and hybrid mattresses, these professionals can help you find the mattress that best suits your needs. With a new mattress, you’ll be sleeping soundly in no time.
3. Get Plenty Of Daylight During The Daytime Hours
Whenever possible try spending some time outdoors daily or working near windows or skylights. This is so you can get natural sunlight throughout the day while avoiding bright lights directly after sunset. Bright artificial lights inhibit melatonin from entering your bloodstream and help you drift off naturally into restful slumber when it’s time for bed. This can even be achieved indoors with dimmers on overhead lighting and avoiding screens an hour before sleep time.
Making sure you get the natural light your body needs during the day is one of the best things you can do for yourself. It helps to regulate your circadian rhythm and improve overall energy levels since daylight has a stimulating effect on your body. You produce more melatonin when you are exposed to sunlight, which helps you fall asleep quicker, stay asleep longer, and feel refreshed. Try to get at least 15 minutes of natural sunlight every day, either by walking outside or walking near windows during the daytime hours.
4. Consider Natural Supplements and Herbal Remedies
Herbal remedies such as chamomile tea may positively improve both the quantity and quality of nighttime rest due to their calming properties. At the same time, specific vitamins like Vitamin B6 can help regulate melatonin production, which plays a key role in maintaining proper sleeping cycles too! There are also over-the-counter supplements specifically designed for better sleep habits if more support seems necessary. However, caution should always be taken when considering any supplementation, whether natural or synthetic — so do discuss any questions you may have with a qualified health practitioner first!
In addition to natural supplements and herbal remedies, many people also find that lifestyle changes can improve sleep quality. A regular sleep-wake schedule is one example of an effective way to set the body’s biological clock to expect rest at specific night hours. Avoiding caffeine and other stimulants late in the day can also be important since these substances can disrupt natural sleep patterns.
Following these tips can establish a healthy sleep cycle and get back in sync with your circadian rhythm. It is essential to be consistent and patient when setting up your routine. By sticking avoiding screens before bedtime, you can help reset your body’s natural clock. Additionally, adding daylight to your daily routine and natural herbal remedies and supplements can further help promote healthy sleeping habits. With consistency and patience, you will soon be back in rhythm with your circadian cycle.