How to Fix Your Circadian Rhythm

We all know that getting a good night’s sleep is essential for our health and wellbeing, but how does the body’s natural circadian rhythm affect this? Let’s understand how.

Circadian rhythm is our body’s internal biological clock — it follows a roughly 24-hour cycle. It regulates many aspects of our physical and mental health, including body temperature, eating, and sleeping patterns.

When we are in harmony with our circadian rhythm, our bodies are better able to function properly. However, disrupting this natural rhythm — for example, through shift work or by sleeping too late on weeknights — can negatively impact our health, such as increased hunger and cravings for unhealthy foods, disrupted hormones, and even heartily disease. It is, therefore important to ensure that we follow the natural circadian rhythm to get enough quality sleep every night.

Why a Healthy Circadian Rhythm is Essential

Maintaining a healthy circadian rhythm is essential for optimal health, as it helps us stay in sync with metabolic processes. Our circadian rhythm typically lasts around 24 hours, during which we sleep for 7–8 hours and participate in day-to-day activities such as eating and exercising.

Unfortunately, modern lifestyle changes such as shift work and night-time eating disorders can disrupt this natural cycle. Exposure to bright lights from phones, TVs and other electric appliances just before bedtime can weaken melatonin secretion or ‘the third eye’ that helps us fall asleep.

In the long run, a lack of restorative sleep can lead to increased levels of hunger-related hormones like Ghrelin and Leptin, which can cause weight gain. It can also result in higher production of stress hormones — making us more susceptible to heart problems.

Therefore, we must maintain a healthy circadian rhythm by getting enough quality sleep every night and avoiding exposure to sleep-disturbing actions such as blue light from electronic devices at least two hours before bedtime.

How to Fix Circadian Rhythm

Figuring out how to improve your circadian rhythm can be challenging, but taking it to step by step can make a big difference!

-Turning off all screens and gadgets at least half an hour before going to bed helps naturally regulate melatonin production.

• Avoiding background noise, overeating (especially late at night), smoking, drinking and taking drugs can also harm hormone production.
• It’s also important to watch what you eat; reduce your intake of processed foods and fat/sugar-rich items which provide little nutrition. Managing portion sizes is key too.
• Going to bed between 9:00 PM — 10:00 PM and 2:00 AM — 3:00 AM each night can make a big difference. Not sleeping during this window of time can lead to problems with weight management, as it is likely to cause late-night snacking.
• Joining a Sleep Wellness Retreat can help you reset your circadian rhythm and improve your sleep hygiene. If you want to focus on your sleep quality during your wellness program, consider staying in a Sleep’n Wellness Room during your program.

With these changes in place, you’ll surely notice an improvement in your sleeping habits and gain more energy during the day. Moreover, you’ll be able to maintain healthy sleep cycles and enjoy a stronger immune system without the fatigue or insomnia that come with irregular sleep patterns or lack of rest.