Do you have trouble falling asleep at night? Do you find it hard to keep your eyes open during the evening? Maybe focusing on your daily tasks and responsibilities is an everyday challenge you cannot keep up with. If so, chances are your body’s circadian rhythm is a little off track. The only way to get things in order again is by resetting and shifting your bedtime a little. To learn how to fix your circadian rhythm, continue reading this blog.
What is Circadian Rhythm?
A circadian rhythm is a cycle that your body naturally follows within the span of 24 hours. It affects your physical, mental, and behavioral aspects. In simple terms, a circadian rhythm can be likened to a sleep cycle. However, people with circadian rhythm disorder feel these effects much more deeply. This is because it ultimately affects the sleep-wake cycle and tampers with your body’s internal clock. When this clock falls out of sync, you might fall asleep super late and then find it difficult to wake up on time in the morning.
What Causes The Circadian Rhythm To Be Off?
Usually, your circadian rhythm gets disrupted if your bedtime gets switched. For instance, if you habitually sleep early but delay sleeping until late, it could send your body clock haywire. However, that is not always the reason. Sometimes, your genetic build can also make a difference, along with hormonal changes, sleep environment, and stress.
Your body has special genes that are in charge of the circadian rhythm, known as circadian clock genes. They tend to refresh on a daily basis, signaling your body when it’s time to sleep and wake up. However, constantly delaying your sleep can throw the circadian rhythm off track.
Oftentimes, consuming too much caffeine or alcohol before bed can also mess with your sleep-wake cycle. Other times, your sleep environment, genes, or an underlying health condition can become a reason for it.
How to Fix Circadian Rhythm?
If you’re experiencing problems with your circadian rhythm and think it might be negatively affecting your day-to-day life, try following the tips mentioned below to fix your circadian rhythm.
- Set a Bedtime
Setting a strict routine is necessary when it comes to resetting your circadian rhythm. Select a bedtime and stick to it diligently for a week so your body can also get used to it.
- Limit Your Screen Time Before Bed
Cutting down on your screen time can make a significant difference to your sleep cycle. Limiting artificial blue light helps rest your eyes as well as your brain.
- Exercise and Meditate
Exercising tends to tire you out, whereas meditation calms the mind. Engaging in either before your bedtime can trigger your body to rest.
- Avoid Caffeine
While caffeine has different effects on everyone, it is better to limit your intake. Avoid having caffeine or alcohol after sundown, as that can have a knee-jerk reaction on your body, causing you to feel more awake than drowsy.
- Stay Away From Naps
Naps are tempting, but even afternoon siestas can offset your circadian rhythm. Avoid napping as much as possible to ensure you do not mess with your body’s internal clock.
Long Story Short
Poor sleep patterns and a disrupted circadian rhythm can be damaging to your health, especially the older you get. It is crucial to align your body’s internal clock and fix the circadian rhythm as best as you can. If you have trouble resetting the system, reach out to a professional sleep therapist for guided assistance.
At Sleep and Headache Solutions, Sarah Aguilar and April Brown have all the experience and expertise you need to magically shape up your body’s internal clock. To schedule an appointment, feel free to call us at (832) 688-8886.