Realigning Your Body's Internal Clock: Is It Necessary?
Staying On Schedule: Resetting Your Internal Clock
If you're pulling all-nighters or battling jetlag, your body's internal clock might be out of whack. Here's a low-down on how to set things right.
Are you tired of feeling groggy, regardless of how much sleep you get? It's possible that your internal clock, known as your circadian rhythm, is off-kilter.
"Your circadian rhythm isn't just about sleep," explains behavioral sleep medicine psychologist Alicia Roth, PhD. "It controls everything that goes on in our body, from our hormones and immune system to our digestion. Our organs all run on some sort of timing system."
Your circadian rhythm varies for everyone - some of us are larks, others are night owls. So, can you reset your circadian rhythm? Absolutely! But first, let's understand your own individual rhythm.
"Many patients try to fit a square peg into a round hole," says Dr. Roth. "They might be natural night owls, but they're forcing themselves to go to bed early. This can lead to trouble falling asleep and waking up at unusual hours."
Understanding your circadian rhythm is essential because it also dictates when you'll feel most alert during the day and productive.
Factors like light, temperature, and when you eat affect your circadian rhythm. These are known as zeitgebers, external cues that influence your internal clock.
Here's how to reset yours:
Master Your Rhythm
"Resetting your circadian rhythm means changing the timing of when you sleep and wake up," advises Dr. Roth. "It's less about how well you fall asleep and more about setting a consistent schedule."
Here are some tips to help you reset:
Establish a Routine
If you've been going to bed at different times, try creating a consistent sleep schedule and sticking to it. Establishing a routine will make falling asleep and waking up smoother. It's important to also stick close to this schedule on weekends or days off.
Get Moving
Exercise helps produce melatonin, a hormone that aids sleep, and helps other systems in your body sync with your circadian rhythm. The effects of exercise differ for everyone. Some might feel more energetic after exercise, while others might feel drowsy and save it for after work.
Be Mindful of Stimulants
Avoid drinking caffeine or alcohol in the evening, as they can keep you awake late into the night and disrupt your circadian rhythm.
Limit Screen Time
Blue light from your cellphone and tablets can restrict melatonin production and lead to a disruption in your circadian rhythm. Try to avoid screens 30 minutes before bedtime.
Avoid Naps During the Day
While napping can be tempting, a long afternoon snooze can make it harder to fall asleep at night. If you need to nap, limit it to 30 minutes or less and aim to nap before 3 p.m.
Gradually Shift Your Schedule
Don't expect to reset your circadian rhythm overnight. Instead, gradually move your bedtime in half-hour shifts.
Why Does Circadian Rhythm Matter?
Your circadian rhythm affects all aspects of your life. For example, if your sleep times are off, your hunger might be too. You may need to reset your circadian rhythm if you:
- Have trouble sleeping
- Have trouble staying awake during the day
- Have trouble waking up in the morning
- Have trouble focusing on daily tasks
If you're struggling to reset your circadian rhythm on your own, a sleep medicine specialist or a behavioral sleep medicine psychologist can help. They can determine if you have a circadian rhythm disorder and offer treatment options.
Keep in mind that a consistent sleep schedule is crucial for resetting your circadian rhythm, as it influences a multitude of bodily functions apart from sleep, such as hormone production, Digestion, and even mental health.
By understanding and respecting your unique body rhythm, you can establish a routine that aligns with your circadian rhythm, promoting better sleep, alertness during the day, and overall well-being in the health-and-wellness arena, as well as supporting mental health.
