Your body's 24-hour internal clock controls your sleep-wake cycle. If you have trouble falling asleep or waking up, your body clock may need resetting, whether you work the third shift, pull all-nighters, study, or binge-watch a TV show. If you have difficulty falling asleep or stay awake at inappropriate times, your body's internal clock may be disrupted.
A person's sleep cycle is linked to their circadian rhythm, so changing sleep schedules involves adjusting these rhythms. These sleep schedules vary from person to person, depending largely on environmental cues given to the body. You can be an early riser, a night owl, or someone in between. Buckle up if you feel low and think your internal clock cycle might be off! We'll explore how to reset your sleep schedule and what factors influence it.
Understanding Circadian Rhythm or Your Body Clock
Circadian rhythms are the physical, mental, and behavioural changes that occur in a 24-hour cycle in most living organisms and human beings as well. They are also known as the body's internal clock. Circadian rhythms are controlled by the brain's suprachiasmatic nucleus (SCN), responding to surrounding changes like light and dark. These cues help the body stay in sync with the day-night cycle. For example, when it's dark, the brain produces melatonin to help you fall asleep; when it's light, it releases hormones like cortisol to help you wake up.
Circadian rhythms affect many bodily functions, including sleep, temperature, hormones, appetite, and digestion.
Abnormal Circadian rhythm may be linked to
- Obesity
- Diabetes
- Depression
- Bipolar disorder
- Seasonal affective disorder
- Sleep disorders such as insomnia
Artificial light and caffeine can disrupt circadian rhythms, giving the body false wakefulness cues. Adjusting to new sleep times can also be difficult, as the circadian pacemaker runs longer than 24 hours.
Signs that Indicate Your Body Clock is Off
Symptoms of an off-circadian rhythm include:
- Sleepiness: You may feel extremely sleepy during the day or have trouble waking up in the morning.
- Alertness: You may feel less alert than usual or have difficulty focusing or learning.
- Sleep Patterns: You may have trouble sleeping at night, take multiple naps during the day, or experience sleep loss.
- Mood Changes: You may experience mood changes, irritability, or depression.
- Other symptoms: You may experience poor coordination, stomach problems, or feeling unwell.
What Can Affect Your Body Clock?
The circadian rhythm is affected by many factors, including:
- Light and darkness
- Stress
- Busy daily schedule
- Physical activity
- Your eating habits
- Ageing
- Medical conditions
- Routine changes
- Travelling
Tips to Reset Your Body Clock
Get Outside Early in the Day
Morning walks can help reset your sleep schedule, offering many benefits:
- Natural Light: Exposure to natural light in the morning helps reset your circadian rhythm. Natural light levels are at least ten times brighter than indoors, signaling your brain to stop producing melatonin, the hormone that aids sleep at night.
- Energy Boost: Morning walks can give you a much-needed energy boost.
- Mood Improvement: Going for morning walks can enhance your mood, particularly for those who experience seasonal affective disorder. Exposure to daylight releases serotonin, a mood-boosting chemical.
Create the Right Sleep Environment
- Block Out Light: Use blackout curtains for darkening your bedroom. Bright blue light from electronics or the sun can disrupt sleep.
- Reduce Noise: Utilise earplugs or a white noise machine to help cover up disruptive sounds. Loud noises can disrupt sleep and negatively impact your mental and physical health.
- Choose the Right Bedding: Choose a comfortable mattress and bedding materials that enhance airflow.
- Control the Temperature: Set the thermostat for a comfortable sleeping environment, usually between 60-67°F. This will help you maintain your lower body temperature while you sleep in a cool and cosy room.
Change your Mealtime
Avoid eating large meals or snacking before bed, manage your diet, avoid going hungry or stuffed, and include physical activity in your daily routine. Changing your mealtimes can help reset your sleep schedule:
- Circadian Rhythms: Your body's food and sleep clocks are closely linked, and mealtimes can impact your circadian rhythms. Eating late can shift your circadian rhythms later; eating breakfast early and avoiding late dinners can shift them earlier.
- Jet Lag: Changing your mealtimes can help you recover from jet lag. When you fly to a new time zone, your body's rhythms can become desynchronised, disrupting your sleep and eating patterns.
- Shift Work: Changing your mealtimes can help you adjust to a shift-work schedule.
Avoid Blue Lights at Night
Avoiding blue light at night can help reset your sleep schedule. It can disrupt the body's circadian rhythm by misleading the brain into believing it is daytime.
Exercise More Regularly
Regular physical activity, even mild exercise like walking, can help promote healthy sleep. If you exercise later in the day, choose a low- or moderate-intensity workout and cool down afterwards. It can help you to:
- Regulate your circadian rhythm
- Increase melatonin production
- Reduce stress
- Improve mood
- Regulate body temperature
Set an Alarm
Setting an alarm can help reset your sleep schedule if it encourages you to wake up at a consistent time each day:
- Consistency: Waking up simultaneously every day, even on days off, helps you fall asleep at night.
- Avoid Interrupted Sleep: Waking up from deep sleep can make you groggy and disoriented.
Create a Bedtime Routine
Develop a consistent pre-bedtime routine, such as dimming the lights, reading, stretching, putting on pyjamas, and brushing your teeth:
- Choose quiet activities
- Practice relaxation techniques
- Put away electronics
- Get bright light in the mornings
Cut back on Alcohol & Coffee
Avoid caffeinated beverages and alcohol in the evening:
- Alcohol: Alcohol can make you drowsy at first, but it can also disrupt your sleep cycle and make it harder to stay asleep. You should avoid alcohol for almost three hours before bed.
- Caffeine: Caffeine can make it difficult to fall asleep and can lead to lighter sleep. It can also cause you to wake more frequently during the night, resulting in sleeplessness. Caffeine can linger in your system, so avoid caffeinated products for at least eight hours before bed.
