Your Internal Clock Is Ticking…

Circadian rhythm, also known as the internal body clock, is a biological process that regulates various physiological functions in the human body including sleep, appetite, and metabolism. This rhythm is driven by the suprachiasmatic nucleus (SCN) in the hypothalamus and is influenced by environmental cues such as light and temperature. In today’s world, we are exposed to artificial lights and disrupted sleep patterns, which can cause a shift in the circadian rhythm leading to various health issues.

Resetting your circadian rhythm has numerous health benefits and can help you feel more energized, improve your sleep quality, and enhance your overall well-being. In this blog post, we’ll discuss the benefits of resetting your circadian rhythm and how you can do it.

Benefits of resetting your circadian rhythm

1. Improved sleep quality

One of the primary benefits of resetting your circadian rhythm is improved sleep quality. The internal body clock regulates the release of hormones like melatonin, which is responsible for making us feel sleepy. When our circadian rhythm is disrupted, it can interfere with the release of melatonin, making it difficult to fall asleep and stay asleep. By resetting your circadian rhythm, you can help regulate the release of melatonin, resulting in improved sleep quality and reducing symptoms of insomnia.

2. Better mental health

Studies have shown that disrupted circadian rhythm can lead to mental health problems such as depression, anxiety, and seasonal affective disorder (SAD). The internal body clock helps regulate the release of hormones such as cortisol, which is responsible for regulating our stress levels. When our circadian rhythm is disrupted, it can cause cortisol levels to remain elevated even when we’re sleeping, leading to feelings of anxiety and depression. By resetting your circadian rhythm, you can help regulate cortisol levels, reducing symptoms of anxiety and depression.

3. Increased energy levels

Resetting your circadian rhythm can also help increase your energy levels. When you have a disrupted circadian rhythm, your body’s internal clock may become confused, leading to feelings of fatigue and low energy levels. By resetting your circadian rhythm, you can help regulate the release of hormones that control energy levels, resulting in increased energy levels throughout the day.

4. Improved digestion

The internal body clock also regulates the release of hormones that control the digestive system. When our circadian rhythm is disrupted, it can cause digestive problems such as constipation, bloating, and indigestion. By resetting your circadian rhythm, you can help regulate the release of hormones that control the digestive system, resulting in improved digestion and reducing symptoms of digestive problems.

5. Better physical performance

Resetting your circadian rhythm can also help improve physical performance. Studies have shown that the internal body clock regulates the release of hormones such as testosterone, which is responsible for muscle growth and repair. When our circadian rhythm is disrupted, it can cause a reduction in testosterone levels, leading to decreased physical performance. By resetting your circadian rhythm, you can help regulate the release of hormones that control physical performance, resulting in improved physical performance and reducing the risk of injury.

How to reset your circadian rhythm

1. Establish a regular sleep schedule

One of the most effective ways to reset your circadian rhythm is by establishing a regular sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. By establishing a regular sleep schedule, you can help regulate the release of hormones that control sleep and improve the quality of your sleep.

2. Avoid exposure to artificial light

Exposure to artificial light, especially blue light from electronic devices such as smartphones, laptops, and televisions, can disrupt your circadian rhythm. To reset your circadian rhythm, it’s important to limit exposure to artificial light in the evenings and to sleep in a dark room. You can use blue light blocking glasses, install a blue light blocking app on your devices, or simply avoid using electronic devices before bedtime.

3. Get plenty of natural light during the day

Exposure to natural light, especially in the morning, can help reset your circadian rhythm. Try to spend some time outside every day, and consider opening your curtains or blinds to let natural light into your home or office. This can help regulate the release of hormones that control sleep and improve your energy levels.

4. Avoid caffeine and alcohol before bedtime

Caffeine and alcohol can disrupt your circadian rhythm and make it difficult to fall asleep. Try to avoid consuming caffeine or alcohol in the evenings, especially within three hours of bedtime. Instead, consider drinking herbal teas or warm milk before bed, which can promote relaxation and help you fall asleep faster.

5. Practice relaxation techniques

Relaxation techniques such as meditation, yoga, and deep breathing can help reset your circadian rhythm and improve the quality of your sleep. Try incorporating these techniques into your daily routine, especially in the evenings, to help reduce stress and promote relaxation.

Conclusion

In conclusion, resetting your circadian rhythm has numerous health benefits including improved sleep quality, better mental health, increased energy levels, improved digestion, and better physical performance. By establishing a regular sleep schedule, avoiding exposure to artificial light, getting plenty of natural light during the day, avoiding caffeine and alcohol before bedtime, and practicing relaxation techniques, you can reset your circadian rhythm and improve your overall well-being.

References:

1. American Psychological Association. (2019). The impact of light exposure on sleep and mental health. Retrieved from https://www.apa.org/monitor/2019/01/light-exposure
2. National Sleep Foundation. (2020). The benefits of resetting your circadian rhythm. Retrieved from https://www.sleepfoundation.org/articles/benefits-resetting-your-circadian-rhythm