How to reset your circadian rhythm?
The circadian rhythm regulates your body’s sleep-wake cycle, along with many other essential functions.
So, a disruption to the rhythm is associated with several critical health issues including an irregular sleep pattern.
This article discusses how to get rid of those issues.
Circadian rhythm is a natural process that exists in all living things on earth. In simple words, it refers to a 24-hour internal clock that runs in your brain’s background, maintaining all the essential functions in the body.
As research has found, circadian rhythm plays the most important role in your sleep-wake cycle. It also affects your digestion, metabolism, skin health, blood sugar levels, cognitive skills, cardiovascular functions, and more.
So, an altered circadian rhythm (which can occur due to factors like shift work, travel, using electronic gadgets, etc.) is linked to many critical issues – the primary and most critical one being sleep disorders.
Without further ado, let’s discuss some simple methods that you can apply to get your circadian rhythm back on track.
Have a schedule
Your circadian rhythm depends immensely on schedule and consistency. If you have no proper routine, it confuses the biological clocks in the body, and eventually disrupts your circadian rhythm. It’s important to set a schedule and stick to that regularly.
So, start going to bed and waking up in the morning at the same time every day.
Go outside in the morning
Doctors recommend everyone to go out in the morning and catch some sunlight. This helps your internal clock to understand that it’s the daytime. Also, it helps regulate your hormonal balances, and also provides the body with energy.
Do exercise regularly
Exercise boosts melatonin production, which further helps you to sleep and wake up on time daily. Also, it helps your body’s entire system to keep a track of your circadian rhythm. Hence, it’s crucial to get at least 30 minutes of exercise on a regular basis.
However, don’t do exercise before bedtime.
Avoid caffeine after 5 pm
Caffeine can be found in various food or drink items – especially tea and coffee. It’s a strong stimulant, keeping you awake till late at night. So, it’s recommended not to take caffeine after 5 pm. Else, it can disrupt your circadian rhythm in the long run.
Limit screen time at night
Electronic gadgets (like smartphone, laptop, tablet, etc.) emit blue lights that negatively affects your circadian rhythm. It inhibits your melatonin production, resulting in an irregular sleep pattern. Hence, shut all your gadgets down at least two hours before bedtime.
If nothing works, do seek professional help asap.