Reset Circadian Rhythm in 7 Smart Ways
In the wild, animals and birds rise with the first light, rest as darkness falls, and maintain an unbroken rhythm with nature. Their lives move in sync with the sun, and as a result, they thrive. The rhythm of their day is unbroken and precise, all because they live in harmony with the cycle of nature. Now, as humans, with our conscious minds and busy lives, we often forget that we, too, are built to live by these rhythms. One such rhythm is Circadian Rhythm.
Circadian Rhythm, the Nature’s Timeless Clock
Our bodies are guided by a powerful 24-hour internal clock known as the circadian rhythm. This natural rhythm influences nearly every biological function in our body; from hunger cues and sleep patterns to hormone regulation, blood pressure, and metabolism. When this rhythm is disrupted, whether by late-night screen exposure or irregular eating schedules, it can trigger a cascade of health challenges, including heightened stress, digestive issues, and even chronic illnesses.
Research in Neurobiology of Stress shows that disruptions in circadian rhythm can lead to severe health consequences. It can increase the risk of conditions like cardiovascular disease, diabetes, early onset of Alzheimer’s and even cancer.
Additionally, chronic stress can also disrupt circadian rhythms, leading to alterations in energy metabolism and increasing the risk of psychiatric disorders. In simpler terms, when you constantly push against your body’s natural clock, it pushes back in ways that affect your health.
This is where Circadian Medicine comes in. It is a practice that helps you to align with the natural cycles of day and night to restore balance and promote overall well-being.
The Power of Aligning with Circadian Rhythm
In the brain, this rhythm is controlled by the Suprachiasmatic Nucleus (SCN) located in the hypothalamus, often called the master clock because it directs every cell in the body. Like you checking your watch to stay on schedule, every cell has its own internal clock, and they all work together in rhythm to maintain your health.
The SCN’s main cues? Light and dark.
When exposed to morning light, several cellular processes begin, giving your body the energy and clarity it needs for the day. In the evening, as darkness falls, the SCN signals melatonin production, preparing your body for restorative sleep.
Melatonin, often thought of as just a sleep hormone, supports your immune system and has anti-cancer properties. This hormone works at a cellular level to protect and heal the body, reinforcing how vital darkness and quality sleep are for optimal health.
Many of us disrupt these natural cycles, expecting medicine or supplements to make up the difference. While medication has its place, true healing happens when we align our lifestyles with our body’s natural rhythm. Medicine treats symptoms, but aligning with the circadian rhythm amplifies its effects, allowing our bodies to heal and recover more fully.
Our society is currently the most medically advanced in history, yet illness rates are higher than ever. Why? Because we’ve lost connection with nature, which is the missing link to holistic health. No technology, no matter how advanced, can replace this innate bond with our natural environment.
When we reconnect with our circadian rhythm, we tap into our body’s inherent intelligence, which modern lifestyles often disrupt. Think of it as shifting from chaos to harmony, where every cell and process aligns to serve our health.
How to Realign with Your Circadian Rhythm for Stress Relief?
Realigning with your circadian rhythm is like tuning an instrument back to its perfect pitch. Just as birds wake with the sunrise and animals instinctively know when to sleep and eat, our bodies have a natural rhythm designed to keep us balanced and healthy. However, modern life, with its constant demands, artificial lighting, and erratic schedules, has led many of us away from this natural harmony. Stress, fatigue, and even chronic health conditions can often be traced back to being out of sync with our biological clock.
But there’s hope! Realigning your body with the circadian rhythm doesn’t require drastic changes. Just a few mindful adjustments can help you tap into nature’s rhythm.
Try these 7 steps to align with your circadian rhythm:
- Wake-Up with the Sun
Imagine waking up to the soft golden light of dawn, birds chirping in the background. This is not just a pleasant image but a cue from nature that it’s time for your body to awaken. The first light of the day signals your brain to reduce melatonin (the sleep hormone) and increase cortisol, a natural get-up-and-go hormone that gives you energy for the day.
If you live in a place where sunrise happens at 6 AM, aim to rise by 6:30 AM. By exposing yourself to natural light in the morning, whether by stepping outside for a walk or sitting near a sunny window for 10-15 minutes, you stimulate serotonin production. Serotonin, known as the feel-good hormone, helps regulate mood, making you feel more alert and less stressed throughout the day.
- Eat at Consistent Times
Your body is like a well-oiled machine, programmed to expect meals at regular intervals. Eating at irregular times can confuse your digestive system, leading to bloating, discomfort, or even blood sugar spikes. According to research, eating in alignment with daylight hours, particularly between 12 PM and 6 PM, optimizes your metabolism.
Picture credit: Freepik Let’s say you typically skip breakfast because you naturally do not feel hungry or are fasting, and have lunch around 2 PM, followed by a late dinner at 9 PM. This disrupts your body’s natural digestive rhythm. Instead, try having a nourishing breakfast at 8 AM, lunch by 1 PM, and finish dinner by 7 PM. When you maintain this routine consistently, your body knows when to expect food, reducing digestive stress and stabilizing energy levels.
- Limit Blue Light Exposure in the Evening
Imagine sitting down after a long day, scrolling through your phone or watching TV under bright lights. While this may feel relaxing, the blue light from screens tricks your brain into thinking it’s still daytime, delaying melatonin production. This makes it harder to fall asleep and stay asleep, disrupting the entire cycle.If you’re watching a show on your laptop until 11 PM and then immediately trying to sleep, chances are your mind will stay alert for much longer than you’d like. To counter this, set a digital sunset, switch off your devices by 9 PM and opt for softer lighting. You could read a book, meditate, or engage in quiet reflection during the last hour before bed. This allows your body to naturally produce melatonin, signaling that it’s time to rest.
- Prioritize Sleep with a Regular Routine
Good sleep is the cornerstone of aligning with your circadian rhythm. Sleeping at irregular times, even if you get the same number of hours, can confuse your internal clock. Consistency in your bedtime and wake time not only promotes better sleep quality but also supports the body’s natural repair and rejuvenation processes.
If you often find yourself going to bed at varying times, sometimes 10 PM, other times midnight, your body doesn’t know when to enter its most restorative sleep phase. Try setting a bedtime of 10 PM every night. Even if you don’t feel tired, sticking to this time will gradually reset your internal clock. Your body will start winding down naturally as the time approaches.
- Engage in Morning Movement
Your body’s cortisol levels naturally peak in the morning, giving you an energetic boost to kick-start your day. Light physical activity, such as stretching, yoga, or a brisk walk, makes this natural energy surge. Plus, it primes your body to handle the stressors of the day more efficiently.
Picture credit: Freepik Instead of repeatedly hitting the snooze button, try getting up and moving your body for just 10-15 minutes. This could be a series of gentle stretches or a walk around your neighborhood. Morning movement stimulates blood flow and oxygen to your brain, leaving you energized and better equipped to manage stress throughout the day.
- Follow a Natural Eating Pattern: Eat More During the Day, Less at Night
Our bodies are designed to digest food more effectively when the sun is up, which means that your largest meals should ideally be consumed during the day. As evening falls, digestion slows down, and eating heavy meals can lead to sluggishness and discomfort.
Rather than indulging in a heavy dinner at 9 PM, try eating a hearty breakfast and lunch, then keep your dinner light, like salads, soups, or lean proteins. When you eat your biggest meals earlier in the day, your body can use that energy more efficiently. Plus, a lighter dinner means you’re less likely to wake up feeling bloated or tired.
- Embrace Natural Light and Darkness
Your circadian rhythm relies heavily on light and dark cues to function properly. Natural light in the morning activates your internal clock, while darkness signals your body to rest and repair.
Open your curtains first thing in the morning to let in natural light. If possible, spend time outside during the day to reinforce your body’s connection to the natural light cycle. In the evening, dim the lights in your home and create a peaceful environment that encourages relaxation. This can be as simple as lighting a candle, switching off overhead lights, or using lamps with soft, warm bulbs.
Kickstart your journey to better health and weight with our FREE 14-Day Circadian Rhythm Challenge. Join now!
Start Small, Feel the Change
You don’t need to overhaul your lifestyle overnight. Begin by adjusting one or two habits like limiting screen time before bed or moving dinner earlier. These small shifts can lead to noticeable improvements in your energy, mood, and stress levels.
Circadian medicine is about working with your body’s natural intelligence, not against it. Over time, you’ll feel the benefits of living in sync with nature’s rhythms.
Download your FREE copy of our Circadian Rhythm book, packed with actionable strategies to kickstart your journey.
Disclaimer: This information is not a substitute for medical advice. Always consult your doctor and keep them informed before trying any new approaches.
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