How to Reset Your Circadian Rhythm

Ever feel like your body clock is out of whack? Resetting your circadian rhythm is super important for getting it back in line. Not familiar with your circadian rhythm? Click here to learn more about what it is and why it’s so important. It lets your body know when it’s time to go to sleep and wake up. If your body’s circadian rhythm is out of sync, it can have a knock on effect on lots of aspects of your health and wellbeing. Get your internal clock working better for you with these tips. 

What is your circadian rhythm?

Your circadian rhythm is a series of biological processes that affect sleep. According to research, there are particular proteins that are more abundant at night and decrease during the day. This is linked to the production of hormones such as melatonin (which helps you to sleep) and cortisol (which helps you wake up). 

When your body clock is in sync, you’ll naturally go to sleep around the same time each night and wake up at a similar time every morning. If this isn’t happening for you, it’s a sign that your circadian rhythm is out of whack and needs a helping hand to get back on track. 

Things that disrupt your circadian rhythm 

Our bodies are designed to go to sleep once it gets dark and wake up with the sunlight. everyone has their own unique body clock, but there’s one thing that’s true for all of us: Certain factors are guaranteed to disrupt your body’s natural circadian rhythm. 

One of the biggest disruptors? Being exposed to blue light from phones, laptops, tablets, televisions and other devices after dark. The light emitted by these devices confuses your body and fools it into thinking that it’s still daytime. More specifically, it affects production of melatonin, which is crucial for good sleep. The end result? Your body doesn’t go through the same motions of winding down and preparing for sleep. It also messes with your appetite and body temperature which are also intertwined with your circadian rhythm. 

Creating a Healthy Circadian Rhythm

Prepare your body and mind for bed 

A warm bath can help your body to prepare for bed. The rise and fall in your body temperature gets your body ready for sleep. As your temperature goes down after a bath, it lets your body know that it’s time to wind down for bed. 

Use lighting to your advantage

Some people find that light therapy helps to reset their circadian rhythm. This involves exposing yourself to bright light first thing in the morning to get your body used to the idea of waking up naturally.

According to a study published in the Photochemistry and Photobiology journal, exposing yourself to non-natural light in the evenings affects your ability to go to sleep. 

Dimming your household lighting after sunset helps your body to recognize that sleep should be on the horizon soon. When you go to bed, try to get your room as dark as possible. Blackout blinds can be super helpful if outdoor lighting shines into your room. And don’t forget that blue light from your devices also counts as non-natural light! Avoiding backlit screens at least one hour before bed is a crucial step when it comes to getting the best sleep possible. 

Get into a routine

If your bedtime is all over the place, you’ll definitely want to get into a regular routine. 

For many people, a disrupted sleep cycle can mean either advanced sleep phase disorder or delayed sleep phase disorder. The former occurs when you go to bed fairly early but find yourself waking up in the early hours of the morning. With the latter, you’re more likely to have trouble falling asleep, and/or go to bed later and wake up later too.

If your nighttime routine is out of whack your body’s natural clock or circadian rhythm will suffer. This affects your sleep quality and over time which is really detrimental for your health and wellbeing.

Going to bed at the same time and waking up at a set time in the morning is super important for resetting your body’s circadian rhythm. Your body will gradually get into the habit of sleeping in line with this. Just don’t be tempted to switch up your routine on the weekends or when you’re on vacation! You might think that straying away from your normal routine won’t do much harm for a few days but that can be all it takes to undo your hard work.

Eat and Drink for Better Sleep

Avoid caffeine on an empty stomach and after 12pm and skip the alcohol and nicotine if you want a restful night’s sleep.

Eat a nutrient-dense, low-glycemic diet and include protein, healthy fat, and a little nutrient-dense starchy carb at dinner such as sweet potato or quinoa to help prevent dips in blood sugar.

Stop eating 2-3 hours before going to bed.

Want more detailed tips on how to get better, more restful sleep? Click here to download my Strategies for Better Sleep.