Reset Your Sleep and Circadian Rhythm

In our fast-paced modern world that is full of artificial lighting, limited daylight exposure and blue light from devices, maintaining healthy sleep can be challenging. It's easy to lose touch with the natural rhythms that govern our bodies. Consider how we've evolved as a species, it was not that long ago that as the sun went down, humans would cook by the light of fire and read in candlelight. This shift from daylight to low amber light signaled the brain to produce melatonin and to get ready for sleep. Today, it's common in our homes that we have bright overhead lights, blue lights from televisions and phone screens (often displaying stimulating or stress-inducing content) that disrupt our evening wind down routine and impact our readiness for sleep. 

When we look at the speed of our lives and the stress levels most are dealing with, it is important to remember that although some factors are out of our control, we do have the power to support our bodies to realign with our circadian rhythm to achieve more restful, restorative sleep.

Dr. Matthew Walker, a renowned sleep scientist and author of "Why We Sleep," emphasizes the profound impact of the circadian rhythm on our overall well-being. He states, "The circadian rhythm is the master conductor of our sleep symphony." Therefore, understanding and supporting this rhythm is crucial for many aspects of your well-being, such as sleep, metabolism, and cardiovascular and immune health. Research now reveals the serious short- and long-term consequences of a disrupted circadian rhythm:

• In the short term: It negatively impacts our mood, sleep, and cognition.
• In the long term: There is an increased risk of cancer, metabolic disorders (obesity and diabetes), cardiovascular disease (stroke, high blood pressure, heart attack), psychological disorders (depression and bipolar disorder), and accelerated aging with neurodegenerative diseases like Alzheimer's and Parkinson's disease.

What is the Circadian Rhythm?

The circadian rhythm is our internal 24-hour clock that regulates everything from sleep and wakefulness to hormone production and metabolism and immune function. When this rhythm is disrupted, our sleep and recovery suffer, leading to a cascade of negative health consequences.

Our internal body clock is primarily driven by light exposure. When sunlight enters our eyes, it signals the brain to suppress melatonin, the sleep-promoting hormone, and increases alertness. As the sun sets, melatonin levels rise, preparing us for sleep.

How to Support Your Circadian Rhythm:

Here are some practical tips to align your lifestyle with your natural circadian rhythm.

1. Embrace Sunlight Early:
   • Get outside in natural morning light 30-60 minutes of waking without sunglasses. This input of light sets your internal clock for the day.
   • It is ideal if you can combine morning light with movement, as it works to stimulate healthy cortisol levels to wake you up and suppress melatonin.
   • Natural daylight is the key. Aim for at least 5 minutes in sun and 10 minutes in overcast weather. 
   • If you wake before the sun, turn your indoor lights on (or use a light box) and then get outside in natural light as soon as the sun come up.
2. Maintain a Consistent Sleep Schedule:
   • Go to bed and wake up at the same time every day, even on weekends. This regularity helps to reinforce your circadian rhythm. Dr. Walker cautions against "social jetlag," the disruption caused by inconsistent sleep schedules.
3. Create a Dark Sleep Environment:
   • Eliminate all light in your bedroom by removing blue light and any light input. Light input is not only experienced through the eyes, but also through the skin. Invest in blackout curtains to block all external light.
4. Prioritize Darkness & Eliminate Blue Light Before Bed:
   • As stated above, darkness is vital. In the hours leading up to bed, strive for low light levels. As the sun goes down, turn off overhead lights and use dim lighting to signal your body for sleep. Pay the most attention to the blue light emitted from electronic devices. Blue light gives our brain the signal that it is daytime and suppresses melatonin production. This confuses your brain and makes it more challenging to fall asleep. If you need to be on your device, use blue-light-blocking glasses after the sun goes down. 
5. Regulate Temperature:
   • Dr. Walker's research points to the importance of a cool sleep environment. A slightly cooler room (around 65°F or 18°C) helps to facilitate the drop in core body temperature that occurs naturally during sleep. Create a cave-like environment for sleep with a cool and dark room. 
6. Avoid Caffeine and Alcohol Before Bed:
   • Caffeine and alcohol can dramatically disrupt sleep patterns. Caffeine blocks adenosine, which is a neurotransmitter that plays a crucial role in promoting sleepiness. As you stay awake, adenosine levels build up in your brain, but if you drink caffeine too late in the day, it blocks this feeling of sleepiness and can leave you wide awake. It is recommended to stop drinking caffeine before 4PM but tune into your own body to see what works for you. 
   • Alcohol disrupts quality sleep by interfering with REM (Rapid Eye Movement) sleep, which is crucial for memory consolidation and restorative sleep. This disruption can lead to feeling unrefreshed even after a full night's sleep. 
7. Regular Exercise:
   • Physical activity can help to regulate the circadian rhythm. It also makes your body tired and ready for sleep. It is recommended to exercise earlier in the day avoid exercising too close to bedtime.
8. Mindful Eating:
   • Try to eat your meals at regular intervals. Eating healthy meals regular spaced throughout the day give your body the signal that you are safe and decreases stress hormones. Aoid heavy meals right before bed as that will interfere with sleep quality by stimulating your body to digest food.
9. Consider a Light Therapy Lamp:
   • If you struggle with morning alertness, especially during the winter months, a light therapy lamp can help to simulate sunlight and regulate your circadian rhythm.

The Importance of Recovery:

Optimal sleep is essential for physical and mental recovery. During sleep, our bodies repair tissues, consolidate memories, metabolize emotions and restore energy levels. This recovery mode, also known as the Rest & Digest Mode is critical to supporting every aspect of our health and wellbeing. By embracing the natural rhythms of light and darkness, and by adopting healthy sleep habits, we can optimize our circadian rhythm and maximize the healing power of restorative sleep.  

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