How to Master Your Circadian Rhythms
Circadian rhythms are basically your body’s internal clocks. They regulate your body’s processes (more specifically, when those processes take place), and they play a big role in your overall health and wellness.
One of the most important circadian rhythms you have? That’d be the one that runs your sleep and wake cycles.
A well-aligned sleep-wake rhythm allows you to enjoy deep, restorative sleep, while the opposite can lead to insomnia, poor quality sleep, or just make it hard to hit the hay in the first place.
Fortunately, there are a few things you can do to keep your sleep-wake rhythm in check.
Want to make sure you get the best sleep possible? Follow these tips
1. Pay attention to light and dark.
Light is one of the most important circadian rhythm cues. You need light exposure during the times you’re meant to be awake, and darkness, when it’s nearing sleep time. Make it a point to get some sun during the daytime hours, and dim the lights as it gets later in the evening. You should especially avoid bright lights (and blue lights) from computers and devices in the late hours.
2. Be consistent with your schedule.
Try to wake up and go to bed around the same times each day. Changing these times up can throw off your circadian rhythm and make it hard to get good sleep. You should also avoid naps unless you really need them. They cause the same problem.
3. Control your energy naturally.
Avoid uppers like caffeine, and instead, rely on exercise and other natural ways to bring your energy up. If you really need a cup of Joe or a pick-me-up, make sure it’s in the morning time — long before you’re expecting to go to sleep.
4. Create a prime sleep environment.
Turn the temperature down to the high 60s (it’s the ideal sleep temperature, apparently), and put on a white noise machine to drown out the noise. If there’s a lot of light sneaking in the windows from streetlights or other outdoor lights, you may also want some blackout curtains — or maybe just a comfy sleep mask.
The bottom line? You don’t have to take poor sleep lying down (ha, ha!). If you want to get solid, restful sleep on a daily basis, then take steps to master your circadian rhythms. Your health will thank you for it.