How to create a healthy circadian rhythm

A healthy circadian rhythm is key to a lot of different functions within our body. Actually, the circadian rhythm is simpler than you might think because the circadian rhythm is also called the 24-hour rhythm. Every person has a biological clock. For example, this clock ensures that we eat and sleep on time. The circadian rhythm is the 24-hour rhythm of the biological clock and regulates, among other things, the body temperature and the sleep-wake rhythm.

So how do you ensure a healthy circadian rhythm?

 

Light

 

The most important way to ensure your circadian rhythm is functioning properly is to help it acclimate to the various times of the day. For example a walk as soon as you wake up in the morning. This doesn’t have to be a long walk, but it should be done in an open area where you’ll be exposed to sunlight. In the evening, take another short walk to help your brain adjust to the darkness. What we are trying to say is that light is essential, and the best light is natural light. Go outside as much as you can.

 

Routine is key

 

You can also improve the functioning of your circadian rhythm by creating and abiding by a strict sleep schedule. In essence, you’ll be training your brain to know when it’s time for rest, so this will take time. You should choose a bedtime that you can stick to every day of the week, including weekends. Going to bed later on the weekends will throw off your schedule and prevent your brain from adjusting to the routine.

 

The bedroom

 

Your bedroom should be a cosy environment for a few different reasons, one of them being that it is the room you sleep in. Make sure your bedroom is as dark as possible when you go to bed. Purchasing heavy curtains or wearing a sleep mask if there’s ambient light seeping into your bedroom at night can also help ensure adequate melatonin production and a good night’s sleep.

 

Avoid coffee

 

Stimulants such as coffee and tea (except tea’s that do not contain caffeine) should be avoided. Try to stop drinking these beverages a few hours before going to bed.

 

Electronics

 

Research has found that electronic devices, especially cell phones and tablets, disrupt the circadian rhythm by producing a bluish light. This light tricks the brain into thinking it’s daylight and keeps it from producing melatonin. As a result, it will take longer to fall asleep at night. It’s a good rule of thumb to stop using your electronic devices at least one hour before your bedtime. This will help your circadian rhythm adjust to the darkness of night, which means you’ll be better prepared for a full night of rest.

 

Source: Chronobiology.com

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