Understanding Circadian Rhythm: The Key to Better Sleep
Despite the busyness of modern life, everyone still needs a good night’s sleep. Without it, tiredness can creep in and affect your ability to perform your daily tasks.
Lack of sleep is closely linked to stress. It will not only affect your mood but your overall health too, so understanding the cycles and rhythms that are related to sleeping and being awake is key.
What Is The Circadian Rhythm?
This is also called the body clock or the sleep/wake cycle. It is a natural body system that regulates when you feel sleepy or awake during the 24 hours of the day.
Your body’s internal timekeeper is a specific area of the brain that is sensitive to light, which is the reason why people are alert when the sun is out and become sleepy when it becomes dark.
Beyond that, the circadian rhythm will control levels of wakefulness during the day.
It is the reason why people feel very sleepy between 1 and 3 pm and also between 2 and 4 am, but there are still variations between individual people. The person’s circadian rhythm, in fact, is the reason why they are a morning person or a night owl.
This rhythm, however, can change over the years. It explains why during the teenage years, you slept more, although you preferred going to bed and getting up later.
Mastering Your Rhythm For Better Sleep
Trying to go against your body’s natural sleep and wake cycle can disrupt this cycle and thus, make it difficult to sleep well at night.
Keeping it balanced is very important, although changes cannot be avoided at times. To keep it functioning normally, you can also follow these 3 simple tips.
1. Keep A Consistent Sleep Schedule
Going to bed at different times of the night or taking unplanned daytime naps can destroy your sleep schedule.
One of the easiest ways to better sleep is going to bed and getting up at the same time every day so that the circadian rhythm is balanced.
Thus, even though you want to get some extra sleep during the weekend, it can alter your sleep cycle during the work week.
2. Go For A Morning Walk
Getting some sun exposure, even just though indoor light, will both boost your energy and reset your body’s circadian rhythm. The best thing, though, is to take a quick walk in the morning so that you get some sunlight.
This will signal your brain to wake up. If you do not have time to go for a walk, just let some natural light in or switch on the brightest light at home.
3. Limit Tech In The Evening
When it’s dark in the night, the body gets a signal to sleep. However, when you switch on bright lights, the body clock gets confused and thinks it is still daytime.
The worst is artificial blue light emitted by cell phones, tablets, and computers, so to get a good night’s rest, it is best to put them away 2 to 3 hours before going to bed.
Getting good sleep is so important for everyone, so you should take the right steps to keep your circadian rhythm balanced.