24/10/2024
𝐒𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐜𝐢𝐫𝐜𝐚𝐝𝐢𝐚𝐧 𝐫𝐡𝐲𝐭𝐡𝐦
The circadian rhythm is the body’s natural, 24 hour internal clock that regulates the sleep-wake cycle. It is triggered by cues from the environment, such as sunrise, sunset, movement and food intake, in order to optimize function in accordance with the time of day e.g feeling more energetic in the morning and more relaxed at night.
The circadian rhythm can be disrupted by modern lifestyle, which is less in sync with nature’s cues compared to in the past. Stress, irregular work hours and eating patterns, irregular physical activity, lack of natural light in the day and exposure to artificial lighting after dark, disrupts this rhythm and makes it difficult to function at our best and sleep well.
Some ways to support the circadian rhythm to improve sleep include:
𝑩𝒆 𝒊𝒏 𝒏𝒂𝒕𝒖𝒓𝒂𝒍 𝒍𝒊𝒈𝒉𝒕 𝒘𝒊𝒕𝒉𝒊𝒏 𝒕𝒉𝒆 𝒇𝒊𝒓𝒔𝒕 30 𝒎𝒊𝒏𝒖𝒕𝒆𝒔 𝒐𝒇 𝒘𝒂𝒌𝒊𝒏𝒈 – this will trigger the start of the daily rhythm that will cue alertness during the day and sleep at night
𝑬𝒂𝒕 𝒂 𝒑𝒓𝒐𝒕𝒆𝒊𝒏-𝒓𝒊𝒄𝒉 𝒃𝒓𝒆𝒂𝒌𝒇𝒂𝒔𝒕 – this boosts blood sugar after the overnight fast (ideally at least a 12-hour gap since last eating). This provides the body with the energy it needs to use throughout day, to help feel sleepy at night
𝑨𝒗𝒐𝒊𝒅 𝒔𝒏𝒂𝒄𝒌𝒊𝒏𝒈 𝒊𝒏 𝒕𝒉𝒆 𝒆𝒗𝒆𝒏𝒊𝒏𝒈 – ideally finish eating at least 3-4 hours before sleep, when digestion is functioning optimally, so the body can focus on rest and repair
𝑴𝒐𝒗𝒆𝒎𝒆𝒏𝒕 – exercise promotes alertness, and exerts the energy needed to feel sleepy at night. Avoiding intense exercise in the evening/at night
𝑨𝒗𝒐𝒊𝒅 𝒃𝒓𝒊𝒈𝒉𝒕 𝒂𝒓𝒕𝒊𝒇𝒊𝒄𝒊𝒂𝒍 𝒍𝒊𝒈𝒉𝒕, 𝒊𝒏𝒄𝒍𝒖𝒅𝒊𝒏𝒈 𝒔𝒄𝒓𝒆𝒆𝒏𝒔, 𝒍𝒂𝒕𝒆 𝒂𝒕 𝒏𝒊𝒈𝒉𝒕 - dark cues the release of melatonin, the hormone that promotes sleep
𝑴𝒂𝒏𝒂𝒈𝒆 𝒔𝒕𝒓𝒆𝒔𝒔 𝒂𝒏𝒅 𝒎𝒂𝒊𝒏𝒕𝒂𝒊𝒏 𝒂 𝒓𝒐𝒖𝒕𝒊𝒏𝒆 – stress can make us feel alert at irregular times. Developing a routine that promotes relaxation late in the day can help prompt sleep.
