Get in touch with your Circadian Rhythm
In the fast-paced world we inhabit, sleep often takes a back seat to our demanding schedules. However, the significance of sleep health cannot be overstated, and one key element that plays a pivotal role in regulating our sleep-wake cycle is the circadian rhythm. Understanding and harnessing the power of our body’s internal clock can pave the way for improved sleep quality and overall well-being.
What is your circadian rhythm?
The circadian rhythm is a 24-hour cycle that regulates various physiological processes, including sleep-wake patterns, hormone production, and body temperatures. Being able to recognise your body's natural rhythm can allow you to harness the natural ebb and flow of energy levels throughout the day.
The modern environment means artificial lighting dominates our surroundings, and our schedules are no longer determined by the rising and setting of the sun.
In the evening, being able to minimise exposure to screens and artificial light, especially blue light emitted by electronic devices, for a calming pre-sleep routine, will signal to your mind and body that it is time to wind down. Similarly exposing ourselves to natural morning light acts as a powerful signal to our circadian rhythm, indicating the start of the day and helping to align our internal clock with the external environment. This synchronisation is crucial for maintaining a healthy sleep-wake cycle.
Research has consistently shown that individuals who get exposure to natural light in the morning tend to experience better sleep quality and overall mood. This is attributed to the fact that morning light exposure helps regulate the production of melatonin, the hormone responsible for inducing sleep. By receiving this natural cue early in the day, our bodies become better equipped to wind down in the evening, promoting a more restful and restorative night’s sleep. In addition to its direct impact on sleep, morning light exposure can improve our general well-being. Including improved mood, increased alertness, and enhanced cognitive function.
“morning light exposure helps regulate the production of melatonin, the hormone responsible for inducing sleep.”
What you can do to reset your Circadian Rhythm
GET OUTDOORS FIRST THING
Incorporating simple practices, such as taking a morning stroll outdoors or positioning yourself near a window during breakfast, can make a significant difference in resetting your internal clock. Reconnecting with the rhythm of nature can have a profound impact on our sleep and mental health.
By honouring our circadian rhythm and embracing the light of a new day, we unlock so much potential not only for restful nights but fulfilling and energised days.
CONSIDER YOUR NUTRITION
The relationship between food and sleep health is intricate, with dietary choices significantly influencing the quality of our rest. Certain foods contain sleep-promoting compounds such as tryptophan, magnesium and melatonin.
Cherries, specifically Montmorency cherries, are rich in melatonin. Mushrooms are rich in melatonin, and also contain tryptophan and nuts, such as almonds and walnuts, contain melatonin and magnesium, promoting relaxation. Incorporating these melatonin-boosting foods into your diet, particularly in the evening, can potentially contribute to a more restful night's sleep.
DID YOU KNOW?
Strangely, cow's milk contains more melatonin when milking takes place at night. Research has found that milking time and season of the year affected the melatonin concentration in individual cow´s milk. In the night milk, the melatonin concentration (14.87 ± 7.69 pg/mL) was, on average, 113% higher than the total daily milk concentration (6.98 ± 3.05 pg/mL).
However it is tricky to determine this with mainstream milks so this is more difficult to obtain than unprocessed foods.
IN SHORT…
Achieving optimum sleep health will overall come from consistency.
A consistent sleep routine and schedule both morning and evening will help regulate your internal clock. Catching that early morning and late evening light will encourage a better sleep cycle. Consistent habits throughout the day will also enhance the quality of your sleep for example, regulating meal times and avoiding heavy meals later in the day. Staying hydrated through water intake across the day rather than any last minute evening hydration and exercising regularly, keeping any energetic exercise to earlier in the day, will all play a part in our overall health and have a considerable positive effect on our sleep cycle.