Exploring the Reset of Your Internal Body Clock: A Guide
Going through a sleep schedule shake-up, pulling all-nighters, or facing jetlag issues? Your internal clock, otherwise known as circadian rhythm, might be out of whack. That's not just a problem for keeping you awake at night—it affects your body's hormones, immune system, and digestion, too!
Alicia Roth, a behavioral sleep medicine psychologist, explains, "It's not just for sleep; it's for everything that goes on in our body." In other words, everyone's internal clock ticks differently - some are early birds, while others are night owls.
However, if you feel exhausted and believe your internal clock is malfunctioning, there's good news: you can reset your circadian rhythm! The first step is to get to know your own internal clock better. According to Dr. Roth, "I tell a lot of patients that they're trying to fit a square peg into a round hole." Take the time to figure out when your body wants to go to bed and wake up naturally.
Once you understand your body's rhythm, here's how to bring it back on track:
Establish a Routine
If you've been jumping between different bedtimes, it's time to create a schedule and stick to it. This consistency will make falling asleep and waking up much easier. Plus, it's essential to stay close to that schedule on weekends or days off.
Exercise, But Mind the Timing
Overall, exercise helps produce melatonin, a hormone that triggers sleep, and gets your body clock in sync. However, everyone reacts differently to workouts. Some people might feel more energized in the morning, while others may become tired and save it for after work.
Limit Alcohol and Caffeine in the Evening
Pay attention to when you have that last sip of coffee or sip of alcohol. Caffeine, a stimulant, can keep you awake late into the night, while alcohol can mess with your circadian rhythm in the long run.
Minimize Screen Time before Bed
If you spend your bedtime scrolling through social media, stop! The blue light from devices interferes with melatonin production and disrupts your sleep-wake cycle. Try to avoid screens for at least 30 minutes before catching some z’s.
Avoid Long Naps
While short naps are beneficial, longer ones can mess up your circadian rhythm and make it harder to fall asleep at night. Stick to a nap lasting 30 minutes or less, and aim to nap before 3 pm.
Gradually Adjust Your Bedtime
Restoring your circadian rhythm isn't an overnight fix. Gradually move your bedtime in half-hour increments until you reach your desired schedule.
Your circadian rhythm matters more than you think. It can affect everything from your hunger and eating habits to your daily focus and productivity. Some signs you might need a reset include trouble falling asleep, staying awake in the evening, waking up in the morning, or focusing on daily tasks.
If self-help isn't working, consult a sleep medicine specialist or a behavioral sleep medicine psychologist for professional help. They can determine if you have a circadian rhythm disorder and suggest treatments like adjusting schedules, light therapy, melatonin supplements, or even help with a condition like nocturnal lagophthalmos.
"Our circadian rhythms evolve as we age," concludes Dr. Roth. "As we grow older, our circadian timing shifts earlier. If you were a night owl as a teenager, you may become a morning person when you're older."
With some lifestyle changes, behavioral adjustments, and possibly, medical interventions, you'll get your internal clock back on track and improve your overall health and sleep quality.
- Understanding your body's internal clock is crucial for more than just sleep; it influences various bodily functions such as hormones, immune system, and digestion, making it a significant part of health-and-wellness, mental-health, fitness-and-exercise, and nutrition.
- If you struggle with exhaustion and believe your internal clock is off balance, know that it's possible to reset your circadian rhythm by establishing a regular routine, exercising wisely, limiting alcohol and caffeine in the evening, reducing screen time before bed, avoiding long naps, and gradually adjusting your bedtime.
- A healthy diet and regular exercise are essential components of maintaining a well-balanced circadian rhythm, as they help regulate hormones and improve overall health.
- Issues like nocturnal lagophthalmos could indicate a circumstance requiring professional help from a sleep medicine specialist or a behavioral sleep medicine psychologist, who can assess your situation and suggest treatment options including adjusting schedules, light therapy, melatonin supplements, or addressing specific conditions.
