According to the World Health Organization, poor sleep quality is linked to chronic diseases such as obesity and diabetes. A lack of sleep can disrupt your body’s natural rhythms. This means, even though you’ve had plenty of time to rest, your body isn’t able to recharge itself properly.
As a result, you could start experiencing symptoms such as headaches, fatigue, mood swings, and decreased productivity. Hence, it is very important to understand how the circadian rhythm works.
It helps to regulate when we feel awake and when we feel sleepy.
It is possible due to the presence of an SCN cluster of cells. The suprachiasmatic nucleus (SCN) is a cluster of cells in the hypothalamus.
It receives light information from the eyes and regulates the circadian rhythm. Due to many unhealthy practices, our circadian rhythm got affected. But the good news is, you can reset your circadian rhythm.
Why circadian rhythm gets disrupted, and the best way to reset your circadian rhythm, we will get to know in detail.
How to Reset Your Circadian Rhythm?¶
While there are plenty of reasons behind a disturbed circadian rhythm, blue light is the major one. Electronic devices emit blue light, which has a short wavelength and high energy.
Blue light exposure at night can disrupt the circadian rhythm by suppressing the production of melatonin, a hormone that makes us feel sleepy. However, fixing it is not a hard nut to crack.
However, there are plenty of ways you can cater to them. Wanna know a few? Read ahead. There are several ways with the following then you can easily cater to the effects of disrupted circadian rhythm.
1. Avoid Blue Light At Night
Blue light is a type of light that our eyes cannot detect directly. However, our brain interprets it as a signal to wake up and start thinking about the day ahead. When we use blue light-blocking glasses, we block out these signals and make it easier to fall asleep.Moreover, you can try these methods:
- Closing electronic devices one hour before going to bed
- Install blue light-blocking software
- Use blue light-blocking glasses
- Try to use Dim Red Lights
Here are a few ways that will help you to lessen the effect of blue light on your brain.
2. Get Exposure To Sunlight During
The Day To Help Set The Body’s Internal Clock
The sun provides us with natural light. It helps regulate our body’s internal clocks. In order to, navigate your sleep pattern using sunlight is the best way to reset your circadian rhythm. Getting regular exposure to sunlight helps improve mood and sleep patterns.
A body’s response to sunlight is to produce cortisol or melatonin. For instance, in the evening, our body releases melatonin due to sunset. Try to practice:
- Try a morning walk
- Do yoga in your garden where there is abundant sunlight.
3. Avoid Working Night Shifts Or Frequently Changing Sleep Schedules
Working night shifts disrupts the body’s circadian rhythm. This cycle regulates many aspects of our physiology. For instance, hormones, blood pressure, heart rate, temperature, appetite, and sleep cycles.
When we work nights, our bodies aren’t getting the rest they need to function properly. As a result, we feel tired and have trouble falling asleep or staying asleep.
4. Be Consistent With Your Sleep Habits
Significantly, we follow up a routine of the wake-sleep cycle. And when it comes to how long does it take to reset your circadian rhythm? It may vary to age groups and can be up to 24 hours.
That’s why we need a strict sleep schedule to maintain this rhythm.
Sticking to a schedule helps our bodies adjust to their normal routine.
For example, if we normally wake up at 6 am, then we should try to go to sleep around 10 pm. Sleeping in later than usual causes our body to stay awake longer than it would otherwise. As a result, it is harder to fall asleep and stay asleep.
5. After midday, avoid caffeine
Caffeine is present in products such as tea and coffee. It increases alertness and makes us more active.
Caffeine can have this effect for as long as seven hours. Consuming caffeine after midday can have a negative impact on the night sleep pattern.
So avoid any energy drinks and try to reduce the level of coffee and tea intake after midday.
In conclusion, everyone has a circadian rhythm, which is essentially an internal clock that tells our bodies when to sleep and when to wake up. But sometimes, our circadian rhythms can get thrown off balance, which can lead to sleep problems. Hence now, you definitely have the answer about whether can you reset your circadian rhythm or not.
With this, we’re heading ahead to conclude the thoughts for an informative conclusion.
Summary¶
There are a few things that disrupt our circadian rhythms, including jet lag, working night shifts, and exposure to artificial light at night. But one of the most common culprits is the use of electronic devices at night.
The blue light emitted by electronic screens can interfere with our body’s production of melatonin, which is a hormone facilitating sleep. We’ve discussed many ways to reduce blue light levels. Like, you can also wear blue-light-blocking glasses.
In addition to avoiding blue light at night, there are a few other things you can do to reset your circadian rhythm. For example, expose yourself to natural light during the day, and avoid napping for more than 30 minutes. You should also try to stick to a consistent sleep schedule as much as possible.
If you’re having trouble resetting your circadian rhythm, talk to your doctor. There are also a variety of apps and devices that can help you track your sleep and create a personalized sleep plan.
Following these tips can help you reset your circadian rhythm and get back on track for a good night’s sleep.
