Your circadian rhythm is your body's natural 24-hour clock
Did you know that aligning with your circadian rhythm can boost both your physical and emotional health? While external factors or sleep disorders can disrupt this natural rhythm, maintaining healthy habits can help you better respond to it. Here’s how to sync up with nature's cycle to improve your sleep and overall well-being.
When the Sun Rises:
Rise with the Sun: Wake up with the sun to naturally boost serotonin(a feel-good hormone) and cortisol (your body’s main stress hormone), gradually increasing your heart rate, blood pressure, and body temperature. This gentle transition prepares you for the day. If sunrise isn't an option, turn on the lights first thing to mimic sunlight.
Step Outside: Spend time outdoors and soak up some natural light. Just a 15-minute walk outside can lift your spirits and help keep your internal clock in sync. Walking to the station or the office counts (you can get off one stop earlier and walk the rest of the way).
When the Sun Sets:
Unwind: Turn off your electronics in the evening - I know it's easier said than done! Avoiding blue light from screens helps your body’s internal clock prepare for deep, restful sleep. Ideally, power down at least an hour before bed. However, even 10 minutes will be beneficial - no scrolling in bed! When you check your phone or hear an alert, you activate your sympathetic nervous system, which is always scanning the environment. Each interaction gives you a little shot of adrenaline, which isn't helpful when you want to relax and activate melatonin, your natural sleep hormone.
Set the Stage for Sleep: Dim the lights as bedtime approaches. Darkness activates melatonin, guiding you gently into sleep.
Sync with the sun and discover a new level of well-being!
