Unlock the Power of Your Body Clock: Mastering Circadian Rhythms for Blissful Sleep
It's a frequent occurrence in clinic for clients to tell me that their poor sleep is a massive challenge for them, noting its substantial impact on their daily lives, their diet, and their overall sense of well-being.
But disturbed sleep, insomnia, and waking up tired every day is NOT normal. In the short-term, lack of sleep can lead to poor decision making, slow reaction times and a low attention span, and over the longer term can lead to serious health problems.
While sleep requirements vary from person to person, most healthy adults require seven to nine hours of sleep per night, and waking up not feeling rested, or feeling tired during the day is the best indication that you’re not getting enough sleep. This is when nurturing your body clock with better habits becomes critically important.
You can improve the quality and quantity of your sleep by aligning your daily activities with your body’s natural circadian rhythms. Consider using these key strategies to help you wake up feeling refreshed:
1. Follow a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
This consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
2. Morning Light Exposure
Get exposure to natural light, especially in the morning by going for a short walk outside before you start your day.
Natural light exposure early in the day helps regulate your ‘sleep/wake’ cycle, signalling to your body that it's time to be awake and alert.
3. Limit Evening Light Exposure
Minimise exposure to artificial light, especially blue light emitted by screens, in the evening.
Blue light can interfere with production of your sleep hormone melatonin, making it harder for you to fall asleep. Using blue-light-filtering glasses after 6pm can help.
Turn off overhead lights and use table lamps or downward-directed task-lighting to limit light exposure.
4. Avoid Stimulants Before Bed
Reduce or eliminate caffeine intake in the afternoon and evening.
Limit the consumption of stimulants (such as alcohol), and large meals close to bedtime to avoid disruptions to your sleep. If digestive discomfort is preventing you from falling asleep or waking you in the night, then eating a healthy meal earlier in the evening and avoiding late-night snacks may solve the problem.
5. Create a Relaxing Bedtime Routine
Establish a calming pre-sleep routine to signal to your body that it's time to wind down.
Activities such as reading a book, taking a warm bath, or practicing relaxation techniques can promote better sleep.
6. Temperature and Sleep Environment
Maintain a cool, comfortable sleep environment.
Adjust the room temperature, use comfortable bedding, and eliminate noise and light to create an ideal setting for restful sleep.
7. Limit Naps
A short daytime nap is one way to repay your sleep debt after a night of disrupted sleep but should not be part of your regular routine.
If you do nap, keep it short (20-30 minutes) and avoid napping too close to bedtime.
8. Set an eating routine and stick to it
Consider aligning your meals with your natural circadian rhythm.
Adopting a 10-hour eating window is a practical and manageable approach that optimises your digestive function, stabilises your blood sugar levels, and promotes overall well-being.
Avoid heavy meals close to bedtime to allow sufficient time for digestion before sleeping.
By incorporating these practices into your daily routine, you can leverage your circadian rhythms to enhance your sleep quality and quantity. Keep in mind however that everyone is biochemically unique, so you may wish to consider professional Nutritional Therapy support for targeted nutrition and lifestyle advice that is specific to your needs.
