How to Create a Healthy Circadian Rhythm

If you've taken sleep supplements, worn blue-light blocking glasses, used a sleep tracker, or gone on a tech fast, you've attempted to optimize or regulate your circadian rhythm. Your circadian rhythm is the inner "clock" that helps your body adapt, function, and sleep. The environment and the amount and type of light around you have a profound effect on this process. It may seem like a daunting task to control all your light and environmental inputs, but there are constructive things you can do to cut down on the risk of disturbing your circadian rhythm any more than necessary. Here are several things to remember about how it works and what you can do to optimize it so you'll sleep better. 

Definition of Circadian Rhythm

The circadian rhythm runs on a 24-hour cycle and serves as an internal clock. The internal clock signals to your body when you feel alert or tired throughout the day. You've probably noticed that there's a pattern of when you want to nap, and when you feel the most energized and awake. Your particular circadian rhythm drives that pattern, and everyone's pattern is unique. The internal cycles of your circadian rhythm are part of many body systems and run in a periodic fashion. They help the body anticipate events in the future (food availability for example), optimize physiological actions, and harmonize body functions (e.g., hormone release and sleep). 

Disturbing your circadian rhythm will disrupt your sleep and health in general, since the circadian rhythm regulates numerous key body processes. The factors that are most disruptive include shift work, jet lag, blue light from computer and TV screens, and bright light. Transitioning to daylight saving time is also a major disrupter for many people, and often takes several weeks of adjustment. 

Ways to Regulate Your Circadian Rhythm

How can you tell that your circadian rhythm is getting disrupted? There are several ways. Feeling energized at unusual times, having problems falling or staying asleep, or feeling unusually tired during periods of the day are key signs. One of the main ways to keep your circadian rhythm steady is to do your best to stick to a consistent wake-up and sleep time if at all possible. To help your circadian rhythm regulate, here are a few things to try:

1. Get light in the morning, and avoid light at night.

First thing in the morning if possible, get some sunlight in your eyes. That will signal to your body that it's wake-up time. Stay away from bright lights in the evening — dim your lights as much as you can. Complete darkness is best when trying to sleep. 

1. Exercise.

Even a moderate amount of exercise will help regulate your body systems. Be sure to get enough fuel to sustain your energy. If you need nutritional support, try a formula like power life. 

1. Keep your sleep and wake-up time consistent. 

Do your best to keep it close to what's natural for you — don't fight it if you're a natural morning person or night owl.

1. Stay away from blue light at night.

At least three hours before bed, turn off devices that emit blue light — TV, computers, and your phone. If you are unable to turn them off completely, wear amber-tinted or blue-light-blocking glasses, install an app (like f.lux) or be sure your device is on the "night shift" setting.

Time Zones and Work Shifts

Traveling across time zones or working the night shift — particularly when the difference in time is more than a few hours — can seriously affect your sleep cycle. Sometimes it's unavoidable. To preserve your well-being, learn the best ways to retrain your rhythms by practicing good sleep hygiene and timing your light exposure appropriately. Thermoregulation can also help you get back on track. All of these interventions will help you maintain your overall sleep continuity. 

Creating a healthy circadian rhythm involves careful attention to life habits. Try these tips to optimize your sleep.