Sleep & Circadian Rhythm

Night Routine & Circadian Rhythm Sleep

Our internal body clock, known as the circadian rhythm, requires daily tuning because our natural biological cycles are a bit longer than 24 hours which can cause a mismatch with the 24-hour day-night cycle of the environment.

Circadian Rhythm (CR):

• Brain functioning, sleep patterns, genetics, and appetite are a few ways the CR affects humans.
• Digestion, melatonin production, hormone levels, daytime energy, body temperature regulation, and immune functioning to name a few, make up the biological processes of the CR.
• Psychological factors, including stress, mood and emotion, cognitive functioning, and mental alertness, wield a profound influence on the delicate orchestration of circadian rhythms and daily patterns of behavior.

Body clock:

• Set same time for bed and waking up daily
• Sleep time:

Newborns (0–3 months): 14–17 hours per day

Infants (4–11 months): 12–15 hours per day

Toddlers (1–2 years): 11–14 hours per day

Preschoolers (3–5 years): 10–13 hours per day

School-age children (6–13 years): 9–11 hours per day

Teenagers (14–17 years): 8–10 hours per day

Adults (18–64 years): 7–9 hours per day

Older adults (65+ years): 7–8 hours per day

• Naps are ideally between 1-3pm. 10–30 mins long. Occasional or once a day per lifestyle needs.
• Wake up with at least 1 hour before commitments to fully awaken.
• Consistency with Meals: Try to maintain regularity with meal times, as eating patterns can also influence the circadian rhythm. Avoid heavy meals close to bedtime, but a light snack with carbohydrates and a little protein might actually aid sleep.

Sleep conditions to improve night sleep:

• cold (67 degrees)
• dark
• quiet
• no exercise at night
• eliminate caffeine (even if it makes your mind sleepy, it keeps up other systems in your body). In hot climates, drink very cold drinks like iced tea or water.
• Induced blue light in the mornings is good (sunlight). Bad at night (limit screens). Lights on during the day, lights dim in the evening.
• In the mornings, go for a brisk walk in the sun for up to 20 mins to allow the suns UV to wake you up. The sun creates cortisol which helps you wake up, and winds you down at night.

Supplements that help sleep clocks:

• Melatonin (natural hormone for sleep), magnesium (biochemical reaction to induce sleep), passion flower (relaxation), valerian root (reduced time falling asleep), chamomile (relaxation).

Night Routine Benefits:

• Health benefits:
• improves sleep quality by signaling brain it’s time to sleep. Stabilizes CR.
• Repairs cognitive functioning such as memory or problem solving
• Reduces stress levels before and during sleep (cortisol regulation)
• consistency = lines up body clock
• wake up refreshed / not groggy. CR = refreshed.
• better concentration and productivity in the day

Personalize your nightly routine to your needs!

Universal elements of night routines:

• go to bed and wake up same time daily.
• create a relaxing environment: cool, dark, & quiet noises (white noise is good), comfortable for body and neck.
• limit screen time (blue light suppresses melatonin). blue light glasses are good for blocking blue light but being off screens provides an essential mental break before sleep.
• mindfulness activities: reading books, gentle stretching, praying
• avoid: intense workouts, personal preferred caffeine & heavy meals (it might not energize you but stimulates other parts of your body)
• stay hydrated but not enough to make you pee
• daily wind down activity: turn down lights, wash face, put down phone pick up Bible/book, journal. It is a signal to brain that you are bed time.
• avoid late naps. after 3pm if you got to bed past 10.
• Let your night routine change & adjust to you.
• don’t make it feel rushed. it’s supposed to calm you down.