Have you ever noticed that you tend to feel drowsy or energetic around the same time each day? That is your circadian rhythm doing its job. What is a circadian rhythm? Your circadian rhythm is basically an internal body clock that operates in the background of your brain and alternates between cycles of sleepiness and alertness at regular intervals. It regulates things like body temperature and hormone levels. Your circadian rhythm generally runs on a 24-hour cycle, usually in response to light and dark. This rhythm determines our sleep patterns.
If you are feeling low on energy during the day and struggling to sleep at night, try resetting your circadian rhythm. Here are some tips to get yourself back into a good routine.
Wake up at the same time each day. This can help program your body for better sleep. Shifting wake times are one of the most common disruptors to your body’s clock.
Try to get bright direct sunlight first thing in the morning and avoid light later at night. Light is an important cue for your body’s cycle. The body senses when it’s daytime by being exposed to light.
Don’t eat too close to bedtime. Your circadian system prepares your body to be more efficient at digesting, absorbing, and metabolizing food earlier in the day. For this reason, it’s best to eat larger meals during the first half of the day.
Avoid vigorous exercise late in the evening. Vigorous exercise can delay the production of melatonin, making it harder to fall asleep. And, exercising too close to bedtime can also make it harder for your body to reach its ideal temperature for sleep.
So get your circadian rhythm working optimally! The more you pay attention to your body and develop good sleep habits, the better you’ll feel.
photo credit: bigstockphoto.com/gamar
