24/10/2024
๐๐ฅ๐๐๐ฉ ๐๐ง๐ ๐ญ๐ก๐ ๐๐ข๐ซ๐๐๐๐ข๐๐ง ๐ซ๐ก๐ฒ๐ญ๐ก๐ฆ
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The circadian rhythm is the bodyโs 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. โฃ
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The circadian rhythm can be disrupted by modern lifestyle, which is less in sync with natureโs 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. โฃ
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Some ways to support the circadian rhythm to improve sleep include:โฃ
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๐ฉ๐ ๐๐ ๐๐๐๐๐๐๐ ๐๐๐๐๐ ๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐ 30 ๐๐๐๐๐๐๐ ๐๐ ๐๐๐๐๐๐ โ this will trigger the start of the daily rhythm that will cue alertness during the day and sleep at nightโฃ
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๐ฌ๐๐ ๐ ๐๐๐๐๐๐๐-๐๐๐๐ ๐๐๐๐๐๐๐๐๐ โ 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 โฃ
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๐๐๐๐๐๐๐๐ ๐๐ ๐๐๐ ๐๐๐๐๐๐๐ โ ideally finish eating at least 3-4 hours before sleep, when digestion is functioning optimally, so the body can focus on rest and repairโฃ
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๐ด๐๐๐๐๐๐๐ โ exercise promotes alertness, and exerts the energy needed to feel sleepy at night. Avoiding intense exercise in the evening/at nightโฃ
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๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐๐๐ ๐๐๐๐๐, ๐๐๐๐๐๐
๐๐๐ ๐๐๐๐๐๐๐, ๐๐๐๐ ๐๐ ๐๐๐๐๐ - dark cues the release of melatonin, the hormone that promotes sleepโฃ
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๐ด๐๐๐๐๐ ๐๐๐๐๐๐ ๐๐๐
๐๐๐๐๐๐๐๐ ๐ ๐๐๐๐๐๐๐ โ stress can make us feel alert at irregular times. Developing a routine that promotes relaxation late in the day can help prompt sleep.
