Did you know that our bodies have an internal clock known as the circadian rhythm? This inner clock regulates various functions. From our sleep and wake cycles to our hormone production and digestion. This rhythm is influenced by various factors, such as exposure to light and dark, and our lifestyle habits. It’s not only important for our sleep hygiene but also our physical and mental health. Understanding your circadian health and working with your natural rhythm can put you in a better headspace.
When it comes to our natural rhythm, it actually isn’t as unique as we make it out to be. Instead, all of us are powered by the same force – our exposure to natural light and our sleep-wake cycle. If you want to work on your circadian health and start working with the natural rhythm of your body, then these are some of the things that you have to consider.
Prioritize Sleep
You’re probably sick of hearing this, but sleep should be one of your number one priorities. One of the most important aspects of our circadian rhythm is our sleep cycle. Getting adequate and consistent sleep is crucial for physical and mental health, and disruptions to this cycle can have negative effects. Your body won’t have enough time for its daily reset, and you will feel drained and worn out. Our bodies need sleep. In fact, recent studies even proved that women need more sleep than men. Start working on your sleep patterns, and try to go to bed and wake up at similar times each day. That is easier said than done, I know. However, this will not only improve the quality of your sleep, but also your overall health.
Light Exposure
Another big factor in your circadian health is your exposure to natural light. Light helps regulate our sleep-wake cycle and influences the release of hormones like melatonin and cortisol. By getting regular exposure to natural light during the day and avoiding bright screens at night, we can help regulate our circadian rhythm and improve our sleep quality. Now, I know that isn’t something that’s fully under your control. Especially during the dark winter days when we spend most of our daytime hours at work. However, try the best you can to actually get at least one hour of natural light per day. And avoid looking at screens for at least one hour before you go to bed.
The Impact of Eating Habits
Our eating habits also play a role in regulating our circadian rhythm. Eating at consistent times, especially during daylight hours, can help regulate our metabolism and improve our digestion. On the other hand, late-night snacking or skipping meals can disrupt our circadian rhythm and lead to digestive issues and weight gain. Plan your meals in advance, and try to eat at roughly the same time each day. This is especially important for breakfast because your body will know that it’s finally time to wake up. And it doesn’t even have to be just food. The same rule applies to water! You can also drink a huge glass of lemon water at the same time every morning. It will give you much-needed hydration, and it will also help your body to wake up.
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