Are you feeling tired and lacking energy lately? It’s possible that your body’s natural sleep-wake cycle, also known as your circadian rhythm, needs a reset. By adjusting your sleep patterns and habits, you can help your body get the restorative sleep it needs, which in turn can give you the energy you need to tackle your daily tasks and enjoy your leisure time.
Getting sufficient sleep is crucial to maintaining good physical and mental health. However, a disrupted circadian rhythm can make it difficult to fall asleep at night and wake up feeling rested in the morning. This can lead to a cycle of daytime sleepiness, poor concentration, and irritability.
But first, what is Circadian Rhythm?
It’s your body’s own internal clock that regulates your sleep and wake cycles throughout the day. Our ancestors relied on natural light to dictate their daily routines, but in today’s world, we’re exposed to artificial light around the clock, which can disrupt our sleep patterns.
Following a natural rhythm of daylight and darkness can help regulate your circadian rhythm, so you can get the restful sleep you need and feel your best each day. However, we know it’s not always possible to stick to a strict sleep schedule, especially with busy schedules and varying amounts of natural light depending on where you live.
Thankfully, there are some easy tricks you can use to help reset your body clock. By being mindful of your light exposure and consistent with your sleep schedule, you can help your body stay on track and feel more energized each day.
These are the several ways to reset your circadian rhythm and improve your sleep quality:
Maintain A Consistent Schedule
By setting a regular bedtime and wake-up time and sticking to it, your body will start to naturally adjust to the new schedule.
Not only does having a routine make it easier to fall asleep and wake up, but it can also help you feel more alert and productive throughout the day. And while it might be tempting to stay up late or sleep in on weekends, try to keep your sleep schedule as consistent as possible. This will help your body maintain its natural circadian rhythm and make it easier to stick to your sleep routine throughout the week.
Avoid Taking Naps
While a mid-day nap can be tempting, it may actually be harming your sleep schedule. Napping during the day can interfere with your ability to fall asleep at night, which can lead to feeling groggy and tired during the day.
Instead of napping, try scheduling exercise when you feel sleepy. Exercise can help boost your energy levels and keep you alert throughout the day. Plus, by saving up your drive to sleep for later in the day, you’ll be more likely to fall asleep quickly and easily at night.
Don’t Drink Alcohol And Caffeine Close To Bedtime
If you want to improve your sleep, it’s a good idea to watch what you drink in the evening. Caffeine, found in coffee and other beverages, can keep you up late into the night, making it harder to wind down and fall asleep.
Alcohol, on the other hand, may make you feel sleepy at first, but it can actually disrupt your circadian rhythm over time. So, if you enjoy a nightcap, you may want to think twice before drinking it in the evening.
If Possible, Don’t Use Your Phones In Bed
The blue light emitted by electronic devices like phones and tablets can actually inhibit the production of melatonin, which is a hormone that helps regulate sleep.
When you expose yourself to this blue light right before bed, it can disrupt your circadian rhythm and make it harder for you to fall asleep. So, it’s a good idea to avoid screens for at least 30 minutes before you plan to go to bed.
If you’re having trouble breaking this habit, there are a few things you can try. For example, you might consider setting a reminder on your phone to start your wind-down routine 30 minutes before bedtime, or you could try using a screen filter or blue light blocking glasses to minimize your exposure to blue light.
By limiting your screen time before bed, you’ll be helping your body prepare for sleep and setting yourself up for a more restful night.
Don’t Workout Close to Bedtime
When it comes to exercise and sleep, timing is key. While being active throughout the day can promote restful sleep, exercising too close to bedtime may actually hinder your ability to fall asleep. This is because exercise increases heart rate and body temperature, which can keep the brain and body alert and make it harder to wind down for sleep.
However, research suggests that evening workouts can improve sleep quality for some individuals, as long as they are not done too close to bedtime. It ultimately depends on how your body responds to exercise. If you do choose to exercise later in the day, it’s recommended to opt for low- or moderate-intensity workouts that are less stimulating, and to incorporate a cool down at the end of your session.
It’s important to find a balance that works for you and your schedule. If you find that exercising too close to bedtime affects your sleep quality, try adjusting your workout schedule to earlier in the day.
Don’t Eat Sugary Food Before Bed
Be mindful of your food intake near bedtime. Stay away from sugary snacks as they can lead to a spike in your blood sugar levels, and avoid consuming stimulants like caffeine and nicotine. Spicy or acidic foods can also cause heartburn or acid reflux, which can keep you up at night.
However, if you need a little something to snack on before bed, opt for a light snack like tart cherries or kiwis. These fruits have been found to contain sleep-promoting properties that can help you sleep better.
Make Use Of Sunlight
Getting exposed to sunlight or other bright light in the morning helps signal to your body that it’s time to be awake, and can help establish your body’s internal clock for the day, so that you feel sleepy at the appropriate time when you’re ready to hit the hay. It’s best to get natural sunlight exposure, but if you can’t get outside or it’s not sunny, you can use special indoor lights designed to simulate natural sunlight.
Final Thoughts
In short, changing your sleep schedule can be a challenging task, especially if you suffer from delayed sleep phase syndrome. However, with the right mindset and discipline, it is achievable. It’s important not to get upset or frustrated with yourself during the process, as it may only exacerbate the issue. Instead, be patient and trust that with time, your body will adjust to the new sleep schedule.
